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7 Ways to Overcome Depression
Over 120 million people worldwide are battling with depression. It is one of the leading causes of missed work and school, and it can also affect your social life. While there is no instant, magical cure for this condition, there are some things you can do to start to help yourself. If you are sick and tired of being sick and tired, try these 7 ways to overcome depression today.
1. Get Outside
Experts are now investigating two things for depression: exercise and sunlight. Research shows that getting outside helps combat the symptoms of depression. The sun is one of the best remedies for the blues because the rays contain UVA which stimulates the production of vitamin D. Don’t go for the gym, with the stale air and crowded environment. Instead, opt for the great outdoors. Avoid using sunglasses, as the eyes absorb the necessary rays needed to produce serotonin. Try to spend at least 20 minutes each day outdoors doing some form of outdoor physical activity.
2. Aerobic Exercise
You don’t have to be a marathon runner to get aerobic exercise. Brisk walking is good for the heart and soul, as is jogging. Clinical studies found that regular exercise wards off the blues by increasing energy. Also, physical activity helps you release stress and reduce tension. Exercise keeps the body healthy and improves your mental thinking. Doctors recommend that you get at least 30 minutes of exercise three or four times each week.
3. Omega-3 Fatty Acids
The news is full of reports regarding the benefits of omega-3 fatty acids. These nutritional components aid in the brain’s neuron connectivity. A recent Harvard University study found a link between increased levels of omega-3 fatty acids and a decrease in depression. You can find them in fish, free range meats, and nuts. Many find it easier, however, to take capsules available at health food stores.
4. Change Your Sleep Routine
Alter your sleeping habits so that you have an environment conducive with a good night’s rest. Be sure to go to bed at the same time every night and turn the lights off. Avoid activities at bedtime that increase the heart rate, like watching action TV or listening to loud music. Instead, take a warm bath, listen to soft, classical music, and read a book. Also, avoid alcohol and caffeine because it interferes with sleep. Experts recommend at least 7 and a half hours of shut-eye each night.
5. Meditation and Yoga
One of the best ways to overcome depression is meditation and yoga. Neuroscientists now recognize these ancient practices for alleviating the worrisome symptoms of depression, as well as anxiety. Meditation and yoga work by adjusting your brain’s activity from the anxiety-prone right front cortex to the calmer left side. This shift promotes concentration, improves cognition and memory, and relaxes the body and mind.
Socialization is a necessary component in the battle with depression. Humans are social creatures and crave companionship. Cutting yourself off from family and friends will only worsen your depression symptoms. Find a support group or organization that deals with depression and join. Get together with friends and family at every opportunity. These social gatherings are a fundamental part of depression treatment. It is vital that you know people love you and are there for you.
7. Eat and Drink Healthy
The foods and drinks you put into your body do make a difference in your mental well-being. A well-balanced diet keeps your mind healthy and nourishes your body. Avoid junk foods, processed foods, and fried foods. Cut out excess sugar, salt, and carbohydrates. Instead, eat fruits, vegetables, and lean cuts of meat.