Being hit with the blues from time to time is a normal part of life. Struggling with prolonged feelings of helplessness and hopelessness can indicate you’re experiencing depression.
Unfortunately, depression is very common and affects millions of people from adolescents to adults. It’s important to understand how symptoms can present and what works for you to help treat them.
Medication is often an “easy” solution to the depression problem, but it isn’t the only one. There are a number of ways to address depression in a more natural and holistic manner.
Consume a Well-Balanced Diet
Eating a healthy, well-balanced diet is good for more than just your physical and medical health. For starters, getting vegetables (or other foods) with the right amount of vitamins and minerals can help your brain produce and process important neurotransmitters. Eating foods rich in omega-3 can also help keep your brain functioning well.
Another dietary consideration is to reduce the amount of processed foods, sugars, and carbohydrates that you’re consuming. All of these have a hand in making your blood sugar spike, which can impact your cognitive functioning, as well as increase symptoms of depression.
What you’re fueling your body with all plays a role in hormone management and chemical balance. When any of that becomes disrupted, it can lead to onset or worsening depression.
Avoid Alcohol and Caffeine
For many who suffer from depression, they turn to some form of coping mechanism. Self-medicating or using alcohol as a means to lessen the weight of your depression is not a productive option. Alcohol is a depressant and in the short term, you may feel “better” after drinking. Unfortunately, alcohol also will start to alter your brain chemistry and can actually increase your depression symptoms.
Caffeine, on the other hand, is a stimulant. Intake of caffeine can disrupt your neurotransmitters and have an impact on your mood. Irritability, restlessness, and sleep disturbances that result from caffeine can exacerbate your symptoms.
Get the Proper Amount of Sleep
Depression can take a toll on your sleep cycle, often making it difficult to get the appropriate quality and quantity of sleep. Too little sleep may have an impact on your symptoms.
In order to level the sleep-depression scale, make some lifestyle changes that promote better sleep. Get yourself on a schedule to go to sleep each night at the same time and wake up at the same time in the morning. This counts for the weekends too as much as possible. Only try to sleep when you’re tired. Create a restful environment, including leaving your phone to the side.
Exercise
Where depression is concerned, exercise can provide you with some much needed feel-good chemicals called endorphins. It can also promote long-term benefits for you mind and body. Your brain can actually rewire itself with a good exercise regimen. Additionally, when you feel good physically, it can reduce your mental strain and any symptoms you’re experiencing.
Find a workout routine that works for you. Incorporate it in three to five times a week minimum. You may even enjoy joining a fitness class or gym to give yourself some camaraderie.
Schedule Social Activities
When your depression is riding high, you’re probably more inclined to shut down and feel less motivated to attend social events. It’s important for you to maintain your social calendar and continue to schedule activities, whether for work, with friends, or for family.
Keeping yourself involved and maintaining responsibilities can give you purpose and help counteract your symptoms. Your engagements can help lift you up and boost your mood.
If you’re experiencing depression and aren’t ready or interested in the medication route at the present time, contact us to further discuss your options.
