Tips to Overcome Depression

Depression is a real thing. In the beginning it may be a state of mind, but it eventually becomes a disease. In most situations this condition is either overlooked or ignored as there is a very thin line differentiating sadness, disappointments or the blues and the neuro-chemical disturbance that cause severe depression.

Antidepressants and cognitive behavioral therapy are the mainstays of the treatment process, but then so is a well-planned lifestyle. The less severe bouts of depression are sometimes called ‘dysthymia’. Let’s discuss some tips that can help you out through the sadness, disappointments, and failures associated with a mild depressive state.

Watch your thoughts – We cannot control our thoughts all the time as they occur randomly. But active efforts to think positively can help. Read books on positivity, talk to positive people, keep a diary of negative thoughts and review it again during good times as these help overcome negative thoughts. Biography books are good examples to encourage positive thoughts.

Set goals – Depression can strip  the structure out of life so set small and achievable goals. Set the goals on a day to day basis so that the daily routine can be restructured and get them going.

Go outside – Sunlight is a great source of positive energy that energizes both body and mind. It also gets body’s internal clock called as the circadian rhythm going, which pumps hormones and makes one sleep better. Therefore it’s no surprise that one feels more depressed during winters. Being in the sun for 30 minutes every day can be rejuvenating. Morning / late afternoon pool parties or a barbecue is a good idea, provided alcohol is avoided.

Socialize – Isolation and loneliness make depression worse while support from new/existing relationship lifts the fog. Reach out to close friends and family members and try and build new relationships. Keep up the social activities or join a support group for depression.

Exercise – Studies reveal exercise increases mood enhancing neurotransmitters and endorphins as well as triggers new brain cell growth, which are useful means to reduce stress and combat depression. Start with 30 minutes exercise per day and build on gradually based on tolerance levels. Aerobic exercises are recommended if there are no cardiovascular risks.

Eat healthy – Diet has direct impact on the way one feels; alcohol, caffeine, saturated fat, transfat and other chemically preserved food can adversely affect mood and make one more depressed. On the other hand, a balanced diet rich in vitamins, minerals especially chromium, and omega-3 fatty acid, has a positive influence on mood. So remember to never skip meals and include plenty of fruits and vegetables in your diet. Also add complex carbohydrates such as brown rice and other nutritious foods like banana, spinach, fatty fish, nuts, soy, and flax seeds to your diet.

Chromium and omega 3 fatty acid supplements which are available over the counter at pharmacy stores may act as mood stabilizers, though the evidence for this is limited.

Adequate sleep – Sleep has always been a good stress buster and one should ideally aim for 6-8 hours of sleep per day. If you have problems sleeping, change the bed room environment to something that’s conducive to good sleep. Avoid late night dinner and work, but late evening exercise and a warm shower is not a bad idea. And if things still don’t work out, contact a doctor.

Cultivate new hobbies – Take a break, read a book or journal, learn an instrument, as hobbies can get one through the depressed state.  

Stop being a perfectionist – The phrase “grass is always greener on the other side of the fence” stands true in this context as one might feel it’s the worst state that anyone can ever be in while another person might think that you are in a better condition. Nobody is perfect and so keep expectations realistic.

Faith – Forgive and forget are the two most essential aspects which all religions teach and practicing these faithfully will remove unwanted baggage from your life. Being grateful for what you have is another good quality that faith teaches us and in case you have forgotten these aspects, rekindle your faith through religion.