Modern society seems to be affected by depression at epidemic proportions. Depression is one of the most common types of mental disorders, affecting approximately 340 million people worldwide.
Depression goes beyond the seasonal sad feeling that accompanies loss, weather, or unhappy memories of important events in life- called situational depression. Clinical (also called endogenous) depression, is triggered from inside and isn’t related to outside situations.
Depression can happen at any age – even young children, adolescents and college-going adults get diagnosed with clinical depression; it prevails in all social groups and cultures. However, sex plays an important role in putting you at risk for developing depression – impacting 25 percent of women versus about 10% of men.
Depression is the most treatable psychological issue. However, roughly 50 percent of individuals stop their conventional therapy due to unpleasant side effects or other concerns like fear of dependence on their medication treatment.
Some lifestyle changes and herbal remedies can help treat depression like traditional antidepressant therapies.
A study published in 2005 at the “Archives of Internal Medicine” reported that brisk walking 35 minutes every day, five times per week (or 60 minutes each day, three times a week) leads to considerable reduction of mild to moderate depression symptoms.
On the other hand, the link between exercise and alleviated symptoms of depression isn’t clear.
Exercise helps us by raising our own body temperature, which calms us. Endorphins improve our immune system and reduce our understanding of pain. Norepinephrine is a chemical that our brain makes, it helps to improve our mood.
Low serotonin receptor function is associated with bad mood, and higher serotonin levels are associated with better mood. Scientists have found that the manner in which you think can alter neurotransmitter levels.
Mark Sisson has written some excellent articles on the value of sun and light exposure. In those articles, he’s mentioned how working out can improve your happiness and wellness. Though exercising in the open may be impossible for everyone, one can prioritise their time to invest at least 30 minutes every day outdoors.
Chop wood, mess around in the garden, walk the dog, take a hike, ride a bicycle, go ahead, go skiing-do anything you enjoy. Researchers demonstrate that exposure to bright light helps in raising serotonin levels and hence relieve depression symptoms.
Take Natural Supplements
There are various herbs which have medicinal powers to treat a number of ailments. St. John’s wort has been used for hundreds of years by people all around the world and is one of the very promising herbs for treating depression. Other beneficial herbs contain passionflower, lavender, lemon balm, Valerian, oat leafy shirts, and nettles. But, you must seek help from a certified herbalist or healthcare provider before seeking resort in these types of supplements.
A research at the George Eby Research Institute discovered that when 125 to 300 milligrams of magnesium was given to patients with major depression at mealtime and bedtime, patients began to recover from their symptoms in less than 1 week.
Caution- Take any of those supplements after consulting your doctor.
Follow a Routine
A routine which makes your day melt into another is what you need when depressed. Decide on a gentle daily schedule and stick with it. It can help you get on track. Depression can cause you to want to pull back from life. Don’t give up your duties at work and home.
Depression can naturally be medicated by staying involved and with daily responsibilities. Fulfilling these responsibilities evoke a feeling of accomplishment in depressed individuals and aids in realising they are not good-for-nothing.
Revoke Negative Thoughts
The fight against depression is largely mental. To win it, you must change how you think. Depression makes your mind to think of worst possible conclusions. The best method to retort it’s logic. It takes practice to believe in yourself. Beat those negative ideas when you feel you are the most worthless person on this planet; beat them before they get out of control.
Although, it is hard to sleep as you’re depressed but not carrying enough sleep makes the condition worse. Consider making some changes to your lifestyle- go to bed and get up at a predetermined time every day. Eliminate computer or TV from your bedroom – these are mere distractions.
Come Out of the Rut
When we do something fresh, the degree of dopamine that’s related to pleasure, enjoyment, and learning, change our thoughts.
If nothing sounds fun anymore, continue trying to have fun. Employing a combination of high doses of fun, bright lights or character vulnerability, the ideal kind of exercise, and diet, you can help combat moderate depression and optimize your emotional performance.