Depression is a mood disorder, a mental illness, that can have a drastic impact on the daily life of the person experiencing it. Characterised by persistent feelings of sadness, loss, anger or a loss of interest in activities, it is caused by a combination of biological, psychological and social sources of distress which may even cause changes in brain function.
Lifestyle changes are simple but powerful tools that can be used in managing and mitigating depression. However, if you are suffering from moderate to severe depression or anxiety, immediate professional help is essential.
Here are 5 ways in which you can manage depression naturally:
- Reduce Stress
Cortisol is the steroid hormone that is produced by the body in response to cope with stress. Known as the ‘fight or flight response’, it is a healthy, natural response to perceived threats. In the long run, however, too much cortisol can cause many problems – including depression. Therefore, whenever possible, take a conscious effort to avoid stressful situations.
- Eat Healthy
The brain, being one of the most active parts of the body, requires a steady stream of nutrients to function. A poor diet may not provide the nutrients necessary to produce neurotransmitters (chemical messengers) and may provoke symptoms of depression. Fill your plate with fresh, whole foods; drink plenty of water; get enough calcium; keep trans fats low and cut down on sweetened beverages.
- Exercise
A minimum of 150 minutes of moderate physical activity per week is recommended by the World Health Organisation (WHO) to ensure physical and mental fitness.
During physical activity, there is temporary boost of feel-good chemicals like serotonin and endorphins. Regular exercising can, in the long run, benefit people with depression.
- Sleep Well
Sleeplessness could be both a consequence and an aggravating factor of depression. In other words, depression can make it harder for a person to sleep well; at the same time, not sleeping enough could also make the symptoms of depression worse.
While this is definitely a sticky situation, small lifestyle changes can be taken as the first step towards achieving better sleep. Having a fixed time to wake up and go to bed, moving out distractions like computers, TVs and smartphones from the bedroom, are some of the ways to combat sleep disorders.
- Get Social
One of the most important things you can do to help yourself overcome depression is to develop a strong circle of social support. Note that social support means connecting with real people face to face and not mere interactions over social media platforms.
Your relationships with friends and family can help reduce isolation and loneliness, both of which are key risk factors for depression. Joining a class or a group with like-minded individuals can also help combat depression, giving you a way to divert your mind and channel them positively.
References
- https://www.nhs.uk/conditions/stress-anxiety-depression/dealing-with-depression/
- https://www.webmd.com/depression/features/natural-treatments#1
- https://psychcentral.com/lib/why-exercise-helps-depression/
