Self Help For Depression
Self Help for Depression - Things you may want to try
Though overcoming depression is not quick and easy, it is possible. The patient does have some control over the severity and persistence of depression. Self help for depression may involve making lifestyle changes.
Regular exercise can help someone to deal with depression. This is because exercise increases endorphin levels in the brain. It also increase mood enhancing neurotransmitters and relieves muscle tension all of which help to relieve depression. About 30 minutes of exercise is recommended every day. Adding a mind body element such as meditation to exercise can help to relieve depression much faster. Exercise also allows people to eat more freely without worrying about weight gain. This increases their sense of satisfaction and self control. It has also been proven that negative feelings are at times stored in physical places in the body. Exercise gets rid of these negative feelings by releasing muscle tension. Exercise also helps to regulate sleeping patterns since most sufferers do not sleep well.
Self help for depression also includes eating a healthy well balanced diet. Nutritional deficiencies have been identified as a cause of depression. Every meal should include protein, carbohydrates and vitamins. Sufferers should also develop healthy eating habits such as not skipping meals and eating less sugar and carbohydrates. The so called comfort foods usually high in sugar lead to a crash in mood after sometime. Diets rich in B vitamins are encouraged. This is because B12 and folic acid are essential for mental health. Chromium picolinate supplements may be taken to relieve mood disorders.
Stress may trigger or prolong depression. Managing stress ensures a faster recovery from depression. The first step to relieving stress is to identify the sources of stress. Such things may include work overload, drug and substance abuse and unsupportive relationships. On identifying these stressors, sufferers can avoid stressful situations. It is also good to develop realistic goals and expectations. Perfectionists are more likely to be stressed or even depressed.
Building a support network is necessary when it comes to self help for depression. Most depressed people will isolate themselves. One can turn to their friends and family for support. Social activities can help a sufferer to feel less depressed. Structured support groups that deal with depression are also an excellent resource for sufferers. Such groups are available both online and in the community. Simply by associating with other people a sufferer can feel uplifted.
Exposure to sunlight can be integrated into self help for depression. Spending some time in the sun everyday reduces the risk of seasonal affective disorder (SAD). SAD results when the body’s rhythm is thrown off due to lack of enough sun shine. Getting some sunlight exposure helps to reset the body’s rhythm.
Avoid Negative thoughts
A sufferer can gradually get rid of negative thought by challenging them. This does not necessarily mean replacing all negative thoughts with positive ones but rather more balanced thoughts. One can review their negative thoughts later when they are in a great mood and decide whether these thoughts were warranted.
Of course if you are under a doctor's care you should still be closely following their instructions and taking any medication prescribed. These self help for depression tips are just to speed your recovery time.