5 Helpful Tips For Dealing With Depression

There are a wide variety of treatments to deal with depression. However, the therapy chosen may vary depending on the severity of the disorder and possible underlying problems. What can you do to make symptom control easier?

Currently, it is possible to devise a strategy combining medication, psychological therapy and lifestyle changes. Also, there are additional therapies that provide positive effects.

What is depression?

Depression is classified as  a mood disorder whose main characteristics are prolonged feelings of sadness,  accompanied by loss of interest in daily activities, lack of appetite and loss of hope, among others.

According to the Anxiety and Depression Association of  America , this mental illness affects an estimated 15 million Americans each year. What is most worrying is that many underestimate her and do not seek help. As a result, some cases have fatal outcomes.

The disease can develop differently in each person. However,  on a general level, it tends to interfere with work and social relationships. It causes concentration problems, sleep disturbances and some chronic pathologies.

Strategies to help you deal with depression

One of the keys to managing depression is getting a diagnosis. The more quickly it is detected, the greater the chances of a successful treatment. After receiving the relevant evidence and confirming depression, the following strategies can be applied to control it:

1. Exercise regularly

Exercise is one of the best habits for promoting mental health. Data from the Mayo Clinic suggest that this type of activity can significantly contribute to the treatment and prevention of depression. 

This is because  its practice promotes the release of endorphins, chemicals associated with well-being. Exercise also has a calming effect and minimizes the presence of immune system chemicals that negatively affect depression.

Some recommended activities are:

• Yoga or  Tai chi
• Pilates
• Training and classes at the gym
• kickboxing
• Bike ride
• Swimming

2. Build solid relationships

Patients with this disorder need constant support. Therefore,  part of the plan for managing depression includes building strong interpersonal relationships. Quality time with a loved one or a close person can help deal with thoughts and reduce sadness.

3. Sleep well to deal with depression

Symptoms of depression can interfere with sleep quality. However, too little sleep can make it difficult to treat this disease. In fact, people who suffer from insomnia have a risk of depression up to 10 times greater than those who sleep well.

Therefore, even if it seems difficult at first, the ideal is to adopt measures that favor rest. That includes:

• Maintain a pleasant temperature in the room.
• Keep away anything that could cause distraction, including cell phones, computers and televisions.
• Meditate before going to bed.
• Have a clean, comfortable bed.

• Avoid drinking alcoholic beverages and caffeine sources.

4. Maintain a healthy diet

There is no compelling evidence regarding the relationship of some foods and the incidence of depression. However, many scientific studies have  found a link between nutrition and the brain processes that help control this disorder.

Therefore,  part of your treatment is to improve your eating habits:

• Maintain a balanced diet with lean proteins, fruits, vegetables and healthy fats.
• Limit your consumption of sugars, saturated and processed fats.
• Increase the consumption of omega 3 fatty acids present in foods such as oily fish, nuts and some seeds.
• Consume plenty of water and healthy fluids. Some herbal and spice infusions can also help.

5. Get massage therapy to deal with depression

Therapeutic massages combat stiffness, muscle pain and fatigue. Also, in many patients, they improve sleep quality. To maximize the effects, the therapist can use some essential oils with antidepressant properties.

Do you or any member of your family suffer from depression? Do not hesitate to follow the advice we share in this article for dealing with this disease. Obviously, considering the complexity of this disorder, be sure to ask for professional help to manage it.