Sanjana Mahendru
Have you been feeling depressed or sad for a long time? Basically, depression is living like you don’t want to live. It affects your mood, mental health, personality, way of thinking, professional life, and what not. According to the WHO, depression is a common mental disorder, with 284 million (5% of adults) people suffering from it worldwide, which transforms into a serious health condition if neglected.
How to deal with depression as a teenager and adult with so many expectations and responsibilities is what scares out youths the most. What are the ways to overcome depression? No matter which age group you fall into, how to stop being depressed is the major question. Here are the five easiest tips on how to overcome depression without medication:
Exercise Regularly.
Does exercise prevent depression? Exercise plays a major role in the prevention of depression and any other health issues related to physical and mental well-being. Research shows that exercise works as an antidepressant and also has a calming effect on our central nervous system. It is believed that exercise must be added to the treatment of depression. Exercise helps in the secretion of the happy hormone, serotonin and reduces immune system chemicals that can worsen depression. You can start with running, cycling, or simply walking, and yoga is considered the best exercise to reduce anxiety and depression.
Stay away from toxic people.
Learning how to overcome depression and loneliness is essential. To avoid being alone, people often develop connections with toxic or narcissistic individuals, without even fathoming the long-term damage it can cause to their lives. Connecting with someone who bullies you, makes you feel bad about yourself, and creates negative vibes is actually more depressing. According to a 2012 study, two proteins referred to as “cytokines” are produced at higher levels when negative interactions occur. These two proteins can not just promote inflammation, but they can also make people feel more depressed.
Get enough sleep.
Getting the right amount of sleep is crucial (remember, neither too little nor too much). According to the National Sleep Foundation, people with insomnia have a 10 times greater risk of developing depression than those who sleep well. Lack of sleep can increase your stress levels and worsen depression. At the same time, studies also show that excessive sleeping, or hypersomnia, is a common symptom of major depressive disorder (atypical depression). This is a situation where nothing excites you anymore, whether positive life changes, celebrations, or achievements.
Avoid stress.
Chronic stress and anxiety are the major causes of depression. A small study of students in 2012 showed stress decreases life satisfaction and impacts both our mental and physical health adversely. Knowing how to deal with stress and anxiety is one of the best ways to overcome depression and achieve good mental health. Practice mindfulness or meditation, avoid overcommitting to tasks, and master the art of saying “no” when required to avoid unnecessary stress.
Consume a healthy diet.
Research says that eating a carbohydrate and fat-rich diet has a similar impact on health as chronic stress. One should consider consuming low-carbohydrate foods that increase serotonin levels, such as popcorn, potatoes, and whole grain pasta, to prevent depression. This hormone helps boost mental well-being and keeps you calm and happy. Fresh fruits, leafy green vegetables, flaxseeds, and nuts help stabilize your mood as well as nourish your body.
Keep in mind that depression is not something to be taken lightly, nor is it something that should be considered common or acceptable. It is better to prevent depression or treat it naturally. Performing regular exercise, reducing the usage of social media, getting the right amount of sleep, exposing oneself to more sunlight, and removing toxicity are some of the best ways to treat depression.
