Sometimes you have to take charge of your recovery.
There is nothing quite like the hopelessness brought about by depression. People suffering from this condition usually feel like they have no control over their destiny and highly benefit from activities that give them a sense of control. As such, it is advisable for those working with such people to recommend ways in which they can contribute to the treatment of their condition.
Apart from taking medication and going for therapy, those suffering from depression can handle their condition by:
1. Exercising
Aerobic exercise is known to stimulate the production of endorphins and serotonin; neurotransmitters that have been known to fight depression. In fact, a study by James A. Blumenthal, PhD, a medical psychology professor at Duke University, .suggests that vigorous aerobic exercise can be just as effective at treating depression as some forms of medication.
In this study, 202 depressed people received different treatments, one of which was vigorous aerobic exercise. The study showed that the patients exposed to aerobic exercise had almost equal treatment rates as those prescribed antidepressant medications.
2. Getting enough sleep
Not getting enough sleep makes you moody and has been linked to a higher propensity for depression. Research suggests that sleep-deprived people have higher rates of major depression than those that sleep well.
To get enough sleep, a depressed individual should remove any distractions from the bedroom. These include TVs and computers. Another helpful tip is to go to bed and wake up at the same times every day as it is a great way to regularise your sleep patterns.
3. Eating healthy
The brain requires a steady supply of nutrients to produce neurotransmitters and function properly. As such, people with depression are usually encouraged to eat balanced diets with lots of water and low levels of trans fats. It is also good for them to take supplemental probiotics and fermented foods like yoghurt. These ensure that their digestive systems are kept healthy and free from infections.
When you are battling depression, one of the things you should avoid is sweetened beverages, especially soda. Research shows that those who drink at least four cans of soda per day are 30% more likely to experience depression than those who don’t.
It is also worth noting that there have been claims that foods with folic acid and omega-3 fatty acids can help fight depression.
Parting Shot
Apart from these three everyday practices, there are some other things a person with depression can do to improve their condition. Something as small as connecting with other people or trying something new can go a long way in helping you fight depression.
