Depression affects how people think, feel and act. It can also impact physical, mental and emotional health unless intervention is provided at the right time. Exercise, changes to diet, therapy and meditation are examples of various natural methods in which a person can help manage and avoid symptoms of depression along with medications such as antidepressants. Even though it is not always possible to prevent or avoid depression, effective treatment is availablealong with lifestyle choices which can help manage symptoms and prevent a recurrence.
Depression can occur at any age and it can affect anyone. But according to the National Institute of Mental Health (NIMH), people are more likely to experience it if they:
1) Have a family history of depression
2) Have experienced trauma, stress, or a life-changing event
3) Have a debilitating physical illness
4) Are using certain medications or other substances
And also, there could be spiritual reasons too which should be dealt carefully along with other treatment methods.
The following tips may help people who have these risk factors or those who are living with depression to manage or avoid symptoms. They are:
1. Avoid stress
There are strong evidences for link between stress and depression or anxiety. People who have a susceptibility to depression may have a higher risk of developing it if they have chronic stress.
Some people are born with genetic factors that increase their risk. Others may develop a susceptibility during childhood, for example, due to neglect or abuse.
Though it is not always possible to avoid stress, taking steps to do so may help. These include:
a) Getting enough sleep and rest
b) Learning to say ‘no’ to additional demands
c) Taking breaks from work
d) Practising breathing exercises and meditation
e) Getting regular exercise
Always check with a doctor before taking any supplements or over-the-counter medicines.
2. Exercise
Research shows that physical activity can act as an antidepressant, and experts encourage doctors to include it as a treatment. It can boost both physical and mental well-being.
Depression can make it hard for some people to start exercising, but a lack of activity can also make symptoms worse. It is better to start trying with just 5 minutes of walking or any other enjoyable activity in the morning and another 5 minutes in the afternoon. From there, gradually increase over the coming days and weeks.
Current guidelines recommend aiming for 150 minutes of moderate-intensity exercise each week, broken into sessions that could be 5 minutes, 10 minutes, 30 minutes and so on.
3. Diet
A healthy and nutritious diet may help prevent depression and boost mental well-being. Studies have concluded that dietary interventions could play a role in treating depression.
Research suggests that the following foods may help:
a) Fresh fruits and vegetables
b) Green tea
c) Soybean products
d) Healthful oils, such as olive oil
e) Whole Grains
f) Fish
At the same time, the intake of these should be limited:
a) Red meat and meat products
b) Pre-made baked goods
c) Trans fats
d) Sugary desserts and sodas
Fresh fruits and vegetables provide Antioxidants to the body. These help protect the body from oxidative stress and cell damage. Processed foods may adversely affect gut microbiology, which could increase the risk of depression.
4. Sleep
There is a strong link between depression and insomnia. A lack of sleep may worsen symptoms of depression, and it is also a common symptom.
Here are some tips that you can try to improve your sleep naturally:
a) Go to bed and get up at the same time each day, including weekends.
b) Try to ensure the room is quiet, dark, and of a comfortable temperature.
c) Avoid large meals and caffeine before sleeping.
d) Do physical exercise during the day.
e) Switch off electronic equipment 30 minutes before bed time.
f) Get up again if you do not fall asleep within 20 minutes. Read or find some other distraction for a while, and then try again.
g) Follow a healthful diet.
h) Avoid drinking too much fluid close to bedtime.
Other tips include doing deep breathing or relaxation exercises before sleeping. The 4-7-8 breathing technique can also calm anxiety. Always speak to a doctor before using any supplements or medications to ensure they are safe to use.
5. Alcohol and drug abuse
The use of alcohol or certain medications or recreational drugs can increase the risk of depression and make symptoms worse. A person who uses drugs or alcohol in an unhealthy way and has depression may need help for both conditions and should speak to a doctor or a counsellor who can help.
6. Interaction with family and friends
We are social beings. Building and nurturing positive relationships is very important. It provides opportunities for companionship, shared experiences and personal growth.
Healthy social connections may help improve emotional, physical, and mental well-being.
Make a point of intentionally talking about your feelings with others, especially family members, which can lead to you to understanding them. Ask them about their feelings, so that you have the opportunity to experience different perspectives. Be Mindful, which is about being present in the moment. Rather than living on autopilot, make an effort to stay in the present moment and be aware of what is going on around us too.
7. Talking Therapy
Psychotherapy, or Talking Therapy, can help people identify the causes of depression and find practical solutions. Options include :
a) Counseling for specific needs
b) Cognitive Behavioral Therapy (CBT),which can help a person find new ways of thinking and acting.
c) Psychoanalysis, which often looks into past issues.
8. Avoid triggers
Various factors can trigger symptoms of stress and depression, and these will vary from individual to individual. As far as possible avoid or reduce exposure to these triggerswhich can be places, people, occasions or situations.
9. Have trusted counsellors and friends
It is important to understand that a person going through depression may find it difficult to come out open with their struggles thinking that no one can understand them and that their feelings are unimportant or worthless. Access to a trusted and comfortable person who can guide them positively is very crucial at this stage and if that is not available, it can lead to more and more frustration and even fatal steps.
10. Read the Bible and pray
Depressed people lose interest in most activities that had previously given them pleasure – even spiritual exercises. They feel defeated, useless, hopeless, unable to pray, punished by God and unworthy of anyone’s love or God’s forgiveness. Plagued by guilt, they condemn themselves for not being able to “snap out of it.”
Depression disrupts all relationships, including a person’s relationship with God. A depressed Christian will feel that they have lost the joy of their salvation and that they no longer feel God’s presence. God will seem farther away, silent and unreachable. It will be very difficult to pray and do devotions since both of these acts require concentration, which is disrupted by depression.
The victim will be unable to participate fully in worship services, since they feel dead inside. At this point, many assume that God is punishing them or that they have committed the unpardonable sin. A Christian will then suffer even greater depressive pain, since they feel cut off, not only from people, but also from God, their last resort for help. As far as possible, the depressed person can be encouraged to read the Bible and pray regularly as a habit, and it would really help if a close friend or family member can help them through this effort at this stage until they can take it up by themselves.
Each of these changes may seem like an insignificant step alone, but when all is put together, you may find yourself noticing big improvements. Emotional wellness is important to a healthy life, and using one or more of these easy tools can set you on a path to improving yours.