Depression are often described as feelings of sadness, loss, or anger that interfere with an individual’s daily activities. It affects our overall physical and mental health. because depression is a problem that affects our performance and alters our physical and mental development. Acute stress is the leading cause of death by suicide in the world. Depression usually occurs after a crisis, a tragic episode, or an ongoing stressful situation in life. Depression can drain your energy, leaving you empty and fatigued.
However, many people will go through a depressive phase during sad and stressful times in their life. Most will recover within a week or a month. This is called “common depression” and it’s quite common . Depressed people often lose interest in other people. Due to their depressive mental condition, they generally like to be left alone.
In Medical term
In medical terms, physiologically or the cause of “common depression and clinical depression” is due to the “shortage of chemicals called neurotransmitters in the brain and nervous system of a person” in the short and long term. This is a “normal response of the human brain and body” to a very tragic episode or due to an extremely stressful situation in life, which is going on for a long time. In these situations, the brain and body of the affected person cannot cope with extremely emotional, stressful and tense conditions. Which will ultimately result in depression.
How to fight Depression?
A person suffering from ‘clinical depression’ needs medical help from a clinical psychiatrist. However, here we are discussing some tips that can ease the stressful condition and help fight depression.
1. Deep Breathing & yoga
Yoga is known as the depression killer. You may not be aware of this, but your heart rate increases in a state of depression and stress. Breathing starts up and down. Every time you are under stress, you control your breathing process. In this sequence, you take ten long breaths and go. This can relieve you of stress.
Breathing exercises are effective in reducing depressive symptoms, consistent with a study. Yoga can be helpful as the exercise focuses on deep, controlled breathing. There is growing evidence that yoga is a relatively low-risk, high-performance approach to improving overall health.
2. Take a task
This remedy can be very effective in alleviating depression. If someone accepts a task as a challenge and works from the heart, their mind can wander. You mentally focus on your work and pay no attention to things that cause you stress or depression.
Exercise is the best way to overcome depression. This is the number one “non-therapeutic” treatment for depression, and for many people it can have a profoundly positive effect on their mood. This not only guarantees good health, but also a positive energy transfer in the body. Exercise triggers the body’s secretion of serotonin and testosterone hormones, stabilizes the mind, and drives away bad thoughts that cause depression. You can cope well with depression by exercising daily.
4. Be socially active
Strive to maintain social contact with people, especially those who are important to you. even if you don’t feel like doing it or it seems inconsequential. This can be difficult when you’re feeling sad, but even if it’s just walking to the park or a café to be around people, this can help you maintain a sense of perspective, a grip on the “real world.”
Socialize with positive people. Notice how people who always see the bright side face challenges, even minor ones, like not being able to find a place to park. Then consider how you’d react within the same situation. Even if you have to pretend, try to adopt their optimism and perseverance in the face of difficulties.
5. Eat balanced diet
Food has a significant effect on mood and mental health. Deficiencies in some nutrients, including omega-3s and iron, are linked to depression. Try to eat a balanced diet of low-fat protein, complex carbohydrates, fruits, and vegetables. Reduce your intake of foods that can negatively affect your brain and mood, such as caffeine, alcohol, trans fat, saturated fat, and foods with high levels of chemical preservatives or hormones (such as certain meats). Do not skip meals. Spending too much time between meals can make you irritable and tired, so try to eat something at least every three to four hours. Eating a balanced and nutritious diet can help prevent deficiencies and keep a person feeling physically well, which can contribute to mental health.
6. Make yourself relax
Feeling stressed and overwhelmed contributes to feelings of depression. Taking time to relax can mitigate some of the effects of stress and help restore a person’s energy. Every day, try to schedule at least a few minutes of relaxation time. Relaxing means different things to different people. Some options include:
- watching television
- reading a book
- playing sports
7. Get enough sleep
Regular, quality sleep is essential for mental health. Sleeping too much or too little can be a symptom of depression when it occurs along with other symptoms, such as prolonged feelings of sadness. Try to get 7 to 9 hours of sleep each night and go to bed and get up at the same time each day.
Try to relax before bed with an established routine, such as taking a hot bath, drinking tea, or reading.
8. Find good reason
Depression affects an individual’s thoughts, making everything seem sad, negative, and hopeless. If depression only causes you to note the negative, make an effort to notice the good things in life. Try to notice one thing, then attempt to consider another . Consider your strengths, gifts, or blessings. Above all, don’t forget to be patient with yourself. Depression takes time to heal.
9. Facing your fears
Don’t avoid things that are difficult for you. When people feel depressed or anxious, they often avoid conversation with other people . Some people may lose confidence when going out, driving, or traveling. If this starts to happen, dealing with these situations will help make it easier for you.
10. Get professional help if needed
If you’ve taken self-help steps and made positive lifestyle changes, and you’re still noticing your depression getting worse, seek professional help. Needing extra help does not mean that you are weak. Managing the symptoms of depression involves finding the right combination of medications and therapies. If a treatment doesn’t work, talk to your healthcare provider. They can help you create a different treatment plan that may work better to help you manage your condition.
Sometimes negative thinking in depression can make you feel like a lost cause, but depression can be treated and you can feel better.
Depression can be manageable. By changing our daily habits and adding new tasks, we can overcome depression. you need to set the perspective of your life and prioritize it.
Build a better narrative of your life. A more neutral and more powerful one. One that can help you start enjoying your days a little more, based on a very simple assumption: if you now have something to fix and you know how to do it, time will pass and you will feel better.
“Never lose hope. storms make people stronger and never last forever.” – Roy. T. Bennett