(Newswire.net — November 26, 2016) — Mental health care is a needed but often overlooked aspect of one’s overall emotional well-being. The World Health Organization claims an estimated 350 million people suffer from depression. The WHO also calculates that 800,000 people commit suicide yearly, which is often a direct result of depression.
Knowing what causes depression can go a long way to helping one better understand their personal condition. But if you know from past experience that you are prone to depressive episodes, here are some moves you can make to help prevent a reoccurrence.
1. Connect with your friends.
Depression often induces a strong desire to be alone. But isolation will not help you in your fight against depression. Common thoughts that come with depression are feelings of worthlessness and guilt. So turning to good friends who you know will reaffirm your true value is a smart move to make. Even if you don’t feel like talking, being in the presence of people who love you and care about you can help boost how you see yourself.
2. Get enough sleep.
People who suffer from depression also often suffer from insomnia and vice versa. If your sleep has been suffering, focus on behaviors that will help you improve your sleep patterns. Avoid caffeine and alcohol later in the day. And switch your phone to night mode starting from 5 in the afternoon. Drink chamomile tea or hot milk, both of which contain properties that can help you drift off to sleep. Medication and therapy sessions may also help if you run out of natural home remedies to try. Getting enough sleep at night is a key to depression prevention.
3. Talk to a therapist or a counselor.
Talking to a therapist or a counselor to help you change your thinking patterns is considered a natural form of depression treatment. It can also serve to keep your thought processes productive and positive. According to Paradigm Malibu, talk therapy can help a person better understand what they are feeling.
Directories with lists of licensed therapists and counselors are available online. However, you may need to go through a couple of sessions before finding a person you feel comfortable with. But don’t give up. Therapy can help you reframe negative thought patterns.
4. Go for a walk.
According to a study covered by Harvard Health Publications, a regular exercise program can keep your emotions on an even keel. Exercise stimulates feel-good hormones, endorphins, throughout your system. Which counteracts the feelings of sadness that often accompany depression. So going for a 30-minute walk every day, aside from being health boosting, will also help you feel better emotionally.
Better yet, ask a friend or family member to join you for a walk. Remember, connecting with friends is another way to lift your mood, so you will be getting two for the price of one.
5. Eat nutritious foods.
No single food can single-handedly prevent the onset of depression. However, maintaining an overall healthy diet plays a part in keeping your brain chemicals stable. Here are some vitamins and foods that you should not neglect.
- Beta-carotene, vitamin C, and vitamin E contain antioxidants that protect the brain from decay.
- Eat healthy carbohydrates, such as whole grains and certain vegetables and fruits. Carbs boost serotonin production, which is a mood lifting brain chemical.
- Turkey, chicken, and tuna have tryptophan, which helps with serotonin production. Eating protein a couple times a day can boost your energy levels and clear your mind.
There are resources online that can help you determine what more you can do to keep a depressive episode at bay. If you feel the onset of depression, don’t despair. Taking immediate action is one the best ways to feel in charge of your health. It also counteracts the feelings of hopelessness common to depression sufferers. Start with what’s on this list and adapt it as needed.