Depression is a common mental disorder that affects over 121 million people in the world. Anyone who suffers from depression occasionally, worse, regularly, knows the feeling that nothing can help them to feel better. Though there is no guarantee that the people can completely get out of depression but there are many ways to decrease their likelihood of getting depressed or experiencing a relapse.
1. Avoid stress
In 2012 a study was conducted where people are found with stress, which tend to have a negative impact on mental health, life satisfaction, and general health. A variety of factors, including work, education, family life, or relationships, can cause stress. It is important to try to manage and address these stressful situations when they arise. Otherwise too much of stress is likely to take you towards depression.
2. Check up by a Qualified Doctor
If you are suffering from depressed moods, for the first time or over a long period should seek medical help as soon as possible. The anti-depressants tend to work very well and prevent crippling depressed moods in you if you have a mood disorder which causes depressive episodes. If you have been already diagnosed with depressive illness or bipolar disorder and currently take medication and then you are well known that a depressive episode should prompt by visiting to the doctor. A check up by the qualified doctor and taking the prescribed medication would help to cope up with depression.
3. Diet
The brain is likely to require the right mix of nutrients in order to function properly. The British Dietetic Association (BDA) outlines some dietary changes for people with depression and it can make that may help prevent relapses. Such as eating unsaturated fats by cooking with olive or grapeseed oil and adding nuts and seeds to meals. You must avoid trans fats found in processed meat, ready meals, cookies, and cakes. You must eat more whole grains, fruits, and vegetables eating protein with tryptophan, found in fish, poultry, eggs, and spinach eating oily fish containing omega-3 oils or taking omega-3 supplements at least twice a week. You should drink 6 to 8 glasses of water a day and try to avoid caffeinated drinks, such as coffee and soda
4. Exercise Regularly
Apart from medication, exercise can also be the best antidote for depressive moods. Unfortunately, during the middle of a depressive episode, no one wants to get up and go for a jog or even for a walk. This is where the prevention and habit come in. If you are able to create a regular exercise program and habit then you are less likely to become depressed. Making exercise a habit will help you to take the action to get out and exercise even when you do not feel like to do it. The main reason for this behavior is that you will have an exercise habit.
5. Have a Lifeline
If you are struggling with depressed moods then you should have one person whom you can call at any time, day or night. This may be a therapist or a friend, but it must be someone who can be completely trusted and someone who understands what depressive illness is and how it works. Therefore, your lifeline should agree to listen and encourage without criticizing. A lifeline should understand that suicidal thoughts often accompany major depressive episodes and are able to handle these thoughts calmly and in a caring manner, without panicking or condemning the thoughts. Above all, a lifeline should simply allow you to talk and cry, and perhaps talk and cry along with you.
6. Make a No Suicide Pledge
In the middle of a serious depressive episode, thoughts of suicide often appear tempting. In fact, these thoughts often crowd out real solutions to getting through the pain. Many people focus on the suicidal thoughts because these thoughts are louder than anything else in their head. People who are not depressed do not want to die and in fact want very much to live. Suicidal thoughts are not rational, well-processed thoughts that just happen to be stronger during a depressive episode. The thoughts are irrational and depressed which serve no real purpose and make the call to the doctor for a medication check or go to the hospital emergency room and ask for help.
7. Sleep
If you are not getting enough sleep then it tend to have a significant impact on people psychologically and physically, and insomnia is associated with depression. Depression can also cause insomnia. However, there are techniques by which you can try to get more sleep naturally. For example: - you must create a bedtime routine. You should avoid using electronic equipment before going to bed. You can even spend 30 minutes doing a relaxation exercise or reading a book before trying to go to sleep. You must go to a quiet spot and do more relaxation exercises if still struggling to sleep then you can practice breathing exercises by breathing in slowly through the nose and out through the mouth, following the steady rise and fall of the abdomen. If you do this then you can prevent yourself from getting depressed.
If you feel depressed, none of these solutions make very much sense. However, if you are set up in advance, you will help reduce the severity and frequency of depressive episodes and make getting through the remaining episodes easier. You may consider seeing a psychologist and attend therapy sessions. Cognitive behavioral therapy CBT also is a good treatment for depression. Never feel ashamed to seek help. You deserve all the happiness in the world.