Overcoming depression can be challenging if you don’t know the right steps to take. The truth, if you don’t defeat it one way or another, it will defeat you. Discover 7 simple steps to overcome any major depressive disorder.
Depression symptoms take different characteristics: lack of interest in daily activities, shedding tears, loss of appetite, mood swings, sleep disorders, and suicidal thoughts (mostly in severe case). These conditions can make your life miserable if you don’t get rid of them. As most patients do, you might use drugs (antidepressants) to find relief. Unfortunately, those medications do not work for most depressed individuals, and they can cause serious side effects.
The good news that there are alternative methods you can use. Discover below some of the most effective alternative approaches to help you overcoming depression:
Overcoming Depression without Drugs
Anti-Depression Diet – the very food you eat can make you depressed. A good diet is a curative and preventive treatment for both your body and mind. Therefore, the very foods you eat (and the way you eat them) play a major role in the health of your brain and your body in general.
To be able to cope with depression, avoid fried foods and all foods rich in unhealthy fats. Avoid caffeine and alcohol consumption which make it more difficult for you to have restful sleep, thus worsen the depression symptoms. Caffeine and alcohol may seem like mood lifters at the beginning; but this temporary good effect, in turn, leads to an even more depressing mood aftermath. You must also avoid tobacco which is a legal poison for your body. It is a known for fact that consumption of tobacco impairs proper working of both body and mind.
In the other hands, it is necessary to eat plenty of non-GMO fruits and vegetables every day. Drink plenty of fluids (water, natural juice) to keep your body well hydrated. You may also need to take some food supplements such as omega 3 essential fatty acids; they are important components of nerve cell membranes which work to regulate proper transmission of impulses between neurons. Numerous studies have shown that people who regularly eat fishes rich in omega3 – salmon, sardines, trout, herring – are found to be less prone to clinical depression. To make thing easier, you can take fish oil omega3 supplements or other food supplements containing omega3: flaxseed, chia seed, hemp seed, and others.
Regular Exercise – from beauty to health, regular exercise is a must have in your life if you wants to keep your body in good shape and remain healthy. Exercise is good for the body as well as the mind, shown many recent studies. According to clinical psychologist Charles Emery of Ohio State University, listening to ‘GOOD’ music while exercising works even better; it clears the mind, pumps blood and more oxygen to the brain cells, causing a feeling of good mood.
Not only does exercise pump blood with full of fresh air all throughout the body, it also relieves depression symptoms (and stress) and improve sleep. As you may already know, sleepless only is a major factor of depressive disorder.
Aerobic exercises such as jogging or fast walking for about 45 minutes, at least four times a week, fills your body with endorphins: brain chemicals known as neurotransmitters which leads to elevated mood, modulation of appetite, release of sex hormones, and enhancement of the immune response. Exercise boosts brains functions by improving memory and cognitive abilities.
Positive Thinking – overcoming depression also requires a positive mental attitude. Let’s face it, how can you be happy and mentally healthy when most of your thoughts is negative and depressive? As they say, your daily thoughts will eventually determine your destiny.
Depression is characterized by a spirit of despair and sadness. Therefore, the problem is certainly compounded by a feeling of negativity or negative thoughts. You must strengthen your moral and face your situation with an optimistic spirit. Refrain from negative thoughts in your mind, thinking that everything will be fine. Do not ask “Why me?” your situation might be better than those you think having a good time.
Believe that all things will turn in your favor. Remember this verse: all things work together for good to them that love God. (Romans 8:28 KJV ). Try to think of good things you have accomplished in your life. Concentrate on your strengths and blessings rather than your weakness. You also use prayer therapy.
Get Engaged – Idleness will give you more time to focus on your problems. Keep yourself busy by getting involved in some recreational activities. Fill your free time with some useful activities instead of letting your mind drift back into pessimism. You can volunteer in a hospital, nursing home or a homeless shelter to help those in needs. By helping others you will have a sense of confidence and wellbeing.
In addition, you can visit friends and relatives, enroll into some hobby class, sign up for some personality development course. What about start a new business online such as blog or YouTube channel? Do you know every year more and more people become millionaire in online business? Turn the so-called disadvantage in your favor. Who knows, by next year you may be one of the successful people who have a history.
Herbal Remedies – Some plants such as St. John’s wort can be used as a remedy for depression. It is for many patients an effective natural remedy against depression. Apart from that, Ashwagandha, rhodiola rosea and Kava kava (Piper methysticum) can also be used to relieve anxiety and depression without causing sedation.
Gingko biloba is another herbal remedy commonly used for overcoming depression. It works by improving blood circulation in the brain. In addition, lavender, used regularly, promotes relaxation and sleep, which in return helps to fight against clinical depression. Other herbs that are used to find relief from depression include valerian root, basil, ginger and rosemary. However, the best thing is to take a food supplement containing many of these herbs that can fight against the disease.
Get Enough Sleep – lack of sleep is a major factor for depression. Medical researchers have found that chronic sleep deprivation affects hormones that regulate our mood and make us happy. Therefore, in your fight against depressive disorder it is important to develop healthy sleeping habits by going to bed about 2 hours before midnight and sleep for about 7 hours.
If you have insomnia, you may need to consider using a natural insomnia treatment along with your depression treatment. You also need to adopt healthy sleep hobbit such leaving your computer or smart phone about 2 hours before going to bed. Follow a steady sleep routine and try to sleep in your bed always.
Meditate – Meditation is one of the best anxiety and depression alternative treatment. Remember, mediation does not mean yoga in case you don’t want to practice yoga because of your faith or religious belief. Jesus himself mediated constantly. So the term mediating refers to clearing your mind by emptying it from all negativity and focus to what really matters to you or things you want to accomplish.
Consistent sessions of good meditation help you find your inner peace and make you feel good. People who do it regularly report to sleep better and have better mental clarity.
Finally, remember, nothing is impossible for those who believe. That is, as long as you believe you will find a way out miracle can happen. This is the same thing for overcoming depression.