Feeling blue over the last few days? Not finding any way out of the gloomy world of depression? You are not alone. Depression is a state of mind that everyone goes through at least once in a lifetime.
Failures in life, the death of loved ones, serious illnesses or other personal problems cause depression in millions of people. While some depressive disorders are serious enough to warrant therapy to overcome them, the common depressions can be managed by doing some simple things on your own.
Here are 5 most effective ways to manage depression in your life.
Exercising for 15-20 minutes or going for a brisk walk for about half an hour will do wonders in improving your mood making you feel better. The reason behind this is the release of the hormone serotonin. This hormone gets released with increased flow of oxygen in the blood, which is an effect of the physical activities like walking or exercising. Walking also helps in releasing oxytocin, which is the hormone released during lovemaking or bonding and is known to free the mind of worries and anxieties.
Set small goals
A major impact of depression is the loss of confidence in one’s self. People who are depressed may feel that they cannot accomplish anything in life and are nothing more than failures.
This negative self-image can be mitigated by taking on responsibilities and setting small goals which can be achieved. With these small accomplishments, the depressing thoughts will slowly fade away. Setting goals like doing the laundry or cooking a meal are good enough to begin with. As you start meeting these goals, confidence levels start building up again and you would find depression taking a back seat gradually.
Switch to a healthy diet
While there is no evidence that those hamburgers and hotdogs play any role in making one depressed, there is ample evidence that eating healthy foods can lift one out of a state of depression. Foods containing folic acid (avocado and spinach) and omega-3 fatty acids (tuna or salmon) are good anti-depressants and regular consumption of these can help to a great extent in fighting depression.
Combat the negative thoughts
This might sound difficult at the beginning, but at some point of time, you need to confront the negative thoughts. Running away from them would pull you deep in the dungeons of depression.
You need to think what is causing the depression and what’s the best that you can do to get out of the slump you’re in. Many times, self-analysis can eliminate negative thoughts which in turn will boost your low morale. If you feel that you are a failure, you need to ask what makes you think so. Finding an answer to this would open the floodgates of solutions to prove your worth and succeed in life once again.
Take prescription medicines
If you feel that doing any of the common things is not helping you come out of depression, you would need to consult a psychotherapist for help. Taking prescribed doses of antidepressant pills will certainly help you come out of the depression. However, as these medications have certain side effects like loss of libido or weight gain, one should refrain from taking them as much as possible.