Depression is a mental health condition that affects the way you think and feel. It can cause feelings of sadness, emptiness and hopelessness for months or even years.
There are several different ways to treat depression. Choosing the right one will depend on your specific symptoms. Medication and psychotherapy are common treatments.
1. Talk to Someone
If you have a friend or loved one who is struggling with depression, it’s important to talk to them about their mental health. This can help them understand how it’s affecting their life and find some support.
It’s also a good idea to let them know about the different resources available for depression, including mental health apps, online support groups and telehealth services.
When it comes to talking with someone about their depression, be gentle and patient with them. Sometimes, people who are depressed feel ashamed or worthless and need to have their feelings heard without judgment.
While it can be tempting to offer advice, this can actually make your friend feel worse or even more isolated. Often, they just need to listen and be understood before they can begin their treatment.
2. Exercise
Exercise is important to combat depression because it helps reduce stress, improves mood, reduces feelings of loneliness and increases social connection. It also promotes the production of endorphins that make you feel good.
A combination of structured and unstructured physical activities is recommended to combat depression. Examples include walking, swimming, biking, yoga and other forms of aerobic activity.
Some studies show that exercising can help with mild to moderate depression and may even be as effective as antidepressant medication in treating severe cases. The best way to know for sure is to talk to your doctor about incorporating exercise into your treatment plan.
3. Eat Healthy
In addition to getting enough sleep, exercise and talking to someone, a healthy diet is one of the best things you can do to combat depression. Specifically, eating a Mediterranean-style diet - which is abundant in vegetables, fruits, whole grains, fish, beans and nuts - has been linked to better mental health.
Eating fresh fruit is particularly helpful to lift mood and reduce feelings of depression. A good source of antioxidants, fruit is also rich in vitamin C and beta-carotene, which help dampen oxidative stress that can impact your mood.
Protein-rich foods like chicken, turkey, tuna and beans may also improve symptoms of depression. They balance blood sugar levels and increase the production of serotonin, a brain chemical that boosts mood.
4. Sleep
It's no secret that getting a good night's sleep is essential for mental health. Studies have shown that even minor sleep issues can drag your mood down, and chronic problems can increase your risk of depression.
During the night, your brain undergoes several different stages of rest. This includes REM (rapid eye movement) sleep, where your thoughts follow bizarre and sometimes illogical sequences.
A sleep cycle lasts around 90 minutes and contains three to five stages. The lightest stage is called Stage W and is characterized by a decrease in EEG activity, breathing and muscle tone.
Some scientists believe that sleep is a time for the body to rejuvenate and repair itself, while others believe it's necessary for brain plasticity. Whatever the reason, a lack of sleep can cause serious harm to your physical and mental health, making it difficult to think clearly or react appropriately to situations.
5. Stay Connected
When you’re dealing with depression, social connections are important. It can be easy to isolate yourself when you’re feeling down, but this can exacerbate your symptoms.
Using social media to boost face-to-face interactions with friends and family is actually beneficial for your mental health. Spending time with people you love is much more impactful than scrolling through your feed or spending hours watching videos.
A daily schedule, exercising, and getting outdoors are also important ways to stay connected. Even something as simple as a walk in the park or garden can help you connect with others and feel more positive about your situation.
