Depression is a medical condition that affects your daily routine, mood, and ability to function and can cause difficulty in sleeping, thinking, memory, and eating. If you live a stressed life, it can be painful and debilitating. According to a report by the Anxiety and Depression Society of America, approximately 10 million Americans are affected by depression.
Depression could lead to family problems, loss of productivity at work, and misery for the affected person and those around them. You can prevent depression with medical help, but there are some non-medical treatments available that can reduce symptoms of depression. Antidepressant drugs can treat depression, but the fact is that the best antidepressants do not come from a pill bottle. Regular exercise and changing your lifestyle can boost your mood and prevent depression. So let’s break down various tips taught in depression counselling that you can follow to avoid or prevent depression.
Avoid Stress
There is a link between stress and depression. Stress is not a medical condition. It gets resolved as life events change. However, persistent stress can lead to many health problems like anxiety and depression. People with prolonged or chronic stress have a higher susceptibility to developing depression. Various environmental and genetic factors can increase the risk of depression in individuals. According to a report, psychological abuse can increase the risk of developing depression by 6.51 times due to stress. Stress has a direct effect on life satisfaction and general and mental health. Various organizations and platforms organize and promote mental health awareness programs to guide people about factors such as stress and depression that can damage mental health. To avoid stress, follow these steps:
- Regular exercise
- Get enough sleep
- Practice mindfulness or meditation
- Leave things that you cannot control
- Say ‘no’ to additional demands
Regular Exercise
Experts include physical activities such as exercise in the treatment because they act as ‘antidepressants’ in some people. Exercise releases the happy hormone ‘serotonin’ in the human body. When a person is depressed, levels of serotonin in the body fall, and antidepressant drugs called serotonin reuptake inhibitors to increase the amount of serotonin in the brain cells. Serotonin mediates satisfaction, happiness, and optimism in humans.
Exercise increases human body temperature, which can have a calming effect on the CNS (Central Nervous System).
It can increase chemicals such as endorphins to boost mood. Certain chemicals of the immune system that may increase depression are reduced by exercise.
In a research, researchers measured cortisol levels (stress hormone) and symptoms of depression in patients pedaling a stationary bike. After 15 minutes, they found reduced levels of cortisol and symptoms of depression in these patients.
You can start the exercise by walking for 5 minutes in the morning and another 5 minutes in the evening with a gradual increase every week.
A Balanced Diet
An unhealthy diet can reduce the number of vital nutrients in your body that can affect your physical and mental health. Dietary interventions can play a role in preventing depression and boosting mental health.
Are you eating fish in your diet if you have depression? Research has shown that eating Omega-3-polyunsaturated fatty acids found in fishes like trout and salmon can reduce symptoms of depression. Here are a few examples of a balanced diet:
- A balanced diet that includes fruits, vegetables, and lean proteins. Fruits and vegetables have antioxidants. Antioxidants can reduce oxidative stress in our bodies and prevent cell damage.
- Reduce high sugar intake and the consumption of high-fat foods.
- Eliminate processed foods from your diet because these can increase the risk of depression by damaging gut microbiota.
Try to find wholesome foods you like and reach for these whenever you are feeling down or hungry.
Get Adequate Sleep
High-quality sleep is necessary for better mental and physical health. Insomnia and depression are linked, and 80% of people with depression experience sleep disturbances. People with insomnia have a greater risk of developing depression compared to those who follow a regular sleep pattern. The following tips can improve your sleep cycle:
- Do not look at your phone before going to bed
- Avoid caffeine at noon and get a comfortable mattress
- Sleep in a room that is quiet, dark, and comfortable
Breathing or relaxation exercises before going to bed can also help. The 4-7-8 breathing technique or relaxing breathing can also reduce anxiety levels.
Quit Alcohol or Drug Use
The use of alcohol and other recreational drugs can change the brain’s chemistry and increase the risk of developing depression. Initially, the first sip of alcohol can make you feel more relaxed and confident. But drinking alcohol can disturb the delicate balance of chemicals in your brain, and the pleasant or relaxing effect of the first sip will be replaced by negative emotions such as depression, anger, or anxiety. To prevent depression in your life, eliminate alcohol intake safely as soon as possible.
Monitor Blood Sugar Levels
Continuous Glucose Monitoring (CGM) can be an important factor in reducing mood disorders like depression, anger, and anxiety. High blood glucose levels and a low insulin level in your body can increase the risk of mental health disorders. These high glucose levels can reduce brain cell growth, which can increase depression. People with anxiety have 20% higher chances of developing depression. The exact mechanism of high blood sugar levels and depression is not clear, but in some cases, the diagnosis of diabetes can cause depression and anxiety.
Regulate your blood glucose levels (if you are diabetic) by using low glycemic foods and medications prescribed by a registered physician.
Find your passion
If you want to eliminate depression from your life, try to find hobbies that you enjoy and those that give you a sense of purpose. In a research in Japan, researchers observed the lifestyles of different people. They found that those who follow their passion, healthy diet, and hobbies have no symptoms of depression. This is because these things are a surefire way to improve your mental health and reduce the risk of developing depression.
Conclusion: You have the power to eliminate depression from your life by following non-medical treatments. Laughing and spending time with your loved ones, family members, and friends can quickly lift symptoms of depression away. However, if these symptoms get persistent, consult your doctor or therapist immediately.