7 Tips To Help Relieve Depression, In Addition To Treatment

[LoShiNi]

Depression is the most common mental condition which can affect anyone. And as most of us know by now, the right treatment can relieve depression and help you get back to your normal life. But first, you should understand whether you really have depression or it is just a bad mood condition


Treatment of depression usually involves taking antidepressants or talk therapy, the combination of both being the most effective method. Some people, whose depression didn’t improve with medication and therapy, try more radical methods, such as electroconvulsive therapy.


But treatment alone isn’t always enough. To make your treatment work better and to prevent a relapse, you can try certain lifestyle changes, which will improve not only depression but also your well-being in general. We know some of these changes can be hard; for example, exercising – it’s difficult to include it in your daily routine when even getting out of bed in the morning is a huge challenge. Start by taking small, gradual steps and you will eventually see how beneficial they actually are.



So here’s a list of things you can do to improve the symptoms of depression, in addition to treatment:

1. Exercise





Research shows that exercising increases your levels of serotonin and dopamine, key brain chemicals responsible for good mood. Even light exercise, e.g. walking or stretching, is beneficial.

2. Healthy diet

Your diet affects your brain chemistry. Lack or excess of certain substances in your diet can lead to symptoms of depression. It’s best to avoid processed foods and foods containing trans fats, and also limit your alcohol consumption. Include more healthy fats (found in fish and vegetable oil), fruits, vegetables, and whole grains in your diet.

3. Quality sleep

Lack of sleep or sleeping too much is one of the symptoms of depression. Try to go to bed at night and wake up in the morning at the same hours every day, and get from 7 to 9 hours of sleep each night. Good sleep hygiene will improve your symptoms.

4. Reduce stress

It’s impossible to avoid stress altogether, but you can try to limit it by avoiding negative environments and toxic people that create stressful situations. You can also try relaxation techniques or just take part in an activity that you enjoy.

5. Limit time spent on social media




When you’re scrolling down your newsfeed, you may think that the lives of your friends and acquaintances are picture-perfect. But it’s the image people create on social media: they share the best moments in their life with the public; not many people post about their failures and misfortunes. Stop comparing your life to theirs: there are good moments in your life, and there are negative moments in their lives.

6. Don’t suppress your feelings and emotions

Trying to hide what you feel will only make things worse. Talk to a therapist, a friend, a relative, or someone else you trust about the way you feel. Keeping a diary is also a good outlet for your emotions. Cry if you want to – everybody does it sometimes.

7. Set goals




Set realistic goals for yourself, even if they are small. Be it washing the dishes every day or reaching your target weight – working to achieve something, even if gradually and slowly, will bring back the sense of purpose. The harder you work on your goals, the more you will value the results.