How To Overcome Depression?

We know many people who do not take depression as a severe mental health issue. Some think that they can get out of it quickly. But that is not true. Depression causes many health problems and sometimes results in severe consequences if not properly handled, such as suicide attempts.

A common question that people with depression ask is whether they can recover from it without taking antidepressants. They talk to doctors, search the web, and look for other alternative treatments in the hope of recovering from this issue on their own.

The answer to this question depends on the persistence and severity of the depression symptoms. There are some ways to treat depression that we have discussed below without taking any medication or therapies.

Exercise

One of the most important things that improve the physical, as well as mental health, is exercise. Exercise act as an antidepressant as it decreases depressive symptoms. Temporarily, it boosts the endorphins, which is a good-feel chemical.

Regular exercise encourages the brain to renew itself in a positive way. For depression, one does not need to run a marathon to get its benefits. Even walking can help too.
Exercising half an hour every day can improve the mood and quality of life. Sunshine and fresh air are healing, especially for people suffering from depression from SAD (Seasonal Affective Disorder). At first, it is hard to start due to low mood and energy but start small and remind yourself about the benefits to make it a habit.

Avoid Alcohol

Alcohol in itself is a depressant. To battle, the blues, quality of sleep is necessary, whereas drinking interferes with the sleep pattern and quality of sleep. Although alcohol is used as a quick fix when someone is sad or depressed, it is an escape of depressed feelings.

Alcohol makes many of the depression symptoms much worse. Moreover, it decreases the inhibitions, which potentially lead to bad decisions and risky behaviors that can have long-term effects.

Completely avoid alcohol if taking any kind of antidepressant. It does not cooperate well with the medication.

Healthy Eating Habits

People make bad food choices when they are depressed. Lack of healthy diet and depressions closely linked.

There are some researches about communication pathways in the brain. It links the nutritional intake and the central nervous system and how the psychological health status of an individual is influenced due to this.

Although more research is in progress regarding how a healthy diet reduces the depressive symptoms, there is no diet that magically fixes the depression. It’s a fact that maintaining a nutrient-rich healthy diet has positive effects on mental health as well as improves physical health.

Stay Socially Engaged

Staying engaged socially also helps to reduce depression symptoms. Usually, people withdraw from family and friends when they experience depression. Sometimes they completely cut down the social engagements.

On the other side, maintaining or even expanding social relationships can make the overall mood better. Similarly, one of the best ways to combat depression through social engagement is volunteering. It mutually benefits and gives inner peace as well.

Get Sufficient Sleep

It becomes hard to close eyes for sleep during depression phases. What one can do is start bringing some changes in their lifestyle. Make a routine. Go to bed and awake at the same time every day.

Avoid taking a nap. Take out all the distractions such as TV or computer from the room. With time your sleep pattern will improve.

Start a New Activity

When a person is in depression, he or she is in a rut. Convince yourself to do something different such as going to a museum, reading a book on the park bench, taking a language class, etc.

Chemical changes occur in the brain when a person tries to do something new and different. The levels of dopamine (the brain chemical) alter when you work something different, and it is associated with learning, enjoyment, and pleasure.

Identify What Is Bothering You

Try to identify the situation or troubles that caused you depression. Do not dwell in those situations. Rather know that what is depressing you and why. Then talk about your problem with someone you believe cares for you.

Talking releases the burden of heavy feelings and makes it easy to understand the situation. After airing out those heavy feelings and thoughts, give attention to something positive.

Take action to solve the issue. If need, ask for help. Go traveling and explore new things. Also, connect with the family and friends to relive the depression.

Express Your Feeling

The sense of fun and creativity seems blocked when a person is depressed. Exercise your imagination by drawing, painting, sewing, doodling, etc. You will see that the creativity will flow out of you and will feel light after expressing your emotions.

Spend your time playing with a friend or a pet if you have. Do something that is fun for you or makes you laugh like watching a movie because laughter lightens the mood. Thus, instead of watching yourself hurt, do something to get rid of that state.

Set Some Goals

Make a list of to-do things. Do not make a lengthy list as you have to gather more courage to finish all tasks instead make a list of smaller goals. For example, house cleaning, taking the trash out, doing laundry, etc.

After doing one small thing, get yourself ready to do the other small task on the list. You will feel accomplished and gives a feeling of relief.