Dealing With Depression: 5 Tips

Uncontrolled depression can significantly impair the quality of life. Therefore, in addition to other measures, healthy lifestyle habits are important to alleviate symptoms.

A wide variety of therapies are available for treating depression, which are selected depending on the extent and the individual situation of the person concerned. The handling of depression  is made even easier with healthy lifestyle habits.

What is Depression?

Depression is a mental illness that causes mood swings,  prolonged sadness, and a lack of interest in daily activities. Affected people lose hope and are listless.

The  Anxiety and Depression Association of America  reports  that around 15 million Americans suffer from it each year. What is particularly worrying is that many underestimate the illness caused by depression and do not seek professional help. This often leads to serious complications or even suicide.

The disease develops differently in each person,  but in general it has a very negative impact on work and social relationships. In addition, depression can cause difficulty concentrating, sleep disorders and various chronic ailments.

Dealing with Depression: Strategies That Can Help

The diagnosis is fundamental, and the sooner the better. Because this improves the likelihood of a successful treatment. After the specialist examination and diagnosis of depression, other strategies are important in addition to medical treatment:

1. Regular exercise to better manage depression

Exercise is an excellent habit for promoting mental health. Data from the Mayo Clinic shows that physical activity makes a significant contribution to the treatment and prevention of depression.

This is due to the fact that  endorphins are created, which promote well-being. Exercise also has a calming effect and reduces chemicals in the immune system that have a negative effect on the depressed state.

Particularly recommended forms of movement are:

• Yoga or tai chi
• Pilates
• gymnastics
• Kickboxing
• To go biking
• swim

2. Build strong relationships

Depressed patients need continuous support. This is why it is especially important for them to build strong relationships to make dealing with depression easier. Quality time with a loved one or loved one is essential to dispel sadness and negative thoughts.

3. Good quality sleep to help manage depression

The symptoms of depression can have a negative impact on the quality of sleep. However, poor sleep quality or lack of sleep in turn have negative consequences for general well-being and the treatment of depression. People with insomnia are 10 times more likely to develop depression than people who enjoy a good night’s sleep.

You should therefore definitely take various measures to improve the quality of your sleep. These tips can help you:

• Make sure the ambient temperature in the bedroom is comfortable.

• Remove anything that could affect your sleep: cell phone, computer, television …
• Meditate before bed.
• Make sure you have a comfortable, clean, and quiet bedroom.
• Avoid stimulating drinks like alcohol and coffee.

4. Healthy eating to better manage depression

There is no definitive evidence that certain foods can induce depression. But many studies have shown a relationship between diet and the brain processes used to control this disorder. 

Part of the treatment therefore consists of healthy eating habits such as:

• A balanced diet with lean proteins, fruits and vegetables, and healthy fats.

• Restricting sugar, saturated fat and finished products.
• Consumption of omega 3, a fatty acid found mainly in oily fish, dried fruits and various seeds.
• Sufficient water and other healthy drinks, such as herbal and spiced teas.

5. Massages to help manage depression

Massages are one of the many alternative therapies to better manage depression. This  does not cure this psychological illness, but the person’s well-being improves and the physical symptoms are less afterwards. 

Therapeutic massages help relieve stiffness, muscle pain and fatigue. Patients with sleep problems also benefit from it. In order to additionally improve the effect, essential oils with antidepressant properties are worthwhile.

Do you or a family member have depression? Then you shouldn’t doubt putting this advice into practice. Of course, a medical diagnosis is very important beforehand. Do not forget that the measures mentioned are very important in addition to medical treatment, but cannot replace them.