According to a research conducted by the American Psychological Association in 2017, 25% of all primary care patients experience depression. However, only 33% of these are diagnosed and treated. The figures prove that mental illness is as common an issue as obesity or cardiovascular diseases, diabetes, and cancer. At least 14 million Americans suffer depressive disorders. The sad part is that majority of them are clueless about their condition and do not attempt to find relevant solutions.
The important and relieving issue is that depression is highly treatable and manageable too. You do not have to be helpless anymore. Along with workable therapy and medication, there is a lot that you can do by yourself in reducing depression. This includes your physical activity, lifestyle, and way of thinking.
Here are some tips on how to reduce depression
Adopt a Routine
Experts recommend routines for depressed people. Since depression strips victims of a structural life, you need to create habits as a fight back. When you are depressed, days melt quickly into weeks without any reasonable or useful work done. Adopting a routine helps you bring back order in your life. This is possible through developing a daily schedule to help you get back on track.
Exercise is responsible for stimulating the ‘feel-good’ chemicals called endorphins. This means that exercise is a good long-term solution for depressed people. Regular exercise causes rewiring of your brain in positive ways.
You do not need to run marathons to get a benefit from exercise. Maintaining light exercise but on a regular basis will have the biggest positive effects, which you need.
Adopting a Healthy Diet
Admittedly, there is no magic diet solution for depression. However, it is wise to watch what you eat, as some foods will only make the problem worsen. For example, if the condition pushes you to overeat, you are at risk of gaining weight. Getting control of your eating will improve your life.
You may not find a prescription, which is definitive to adopt. However, foods rich in omega-3 fatty acids and folic acids help in reducing depression. They include salmon and tuna (rich in omega-3 fatty acids) and spinach or avocado (rich in folic acid).
Insufficient sleep makes depression worse. It makes it difficult for a victim to get enough shut-eye moments. Finding enough sleep will counter its effects. You may begin by choosing a lifestyle, which includes a schedule for bed time. Avoid all distractions from your bedroom. For example, get rid of your computer, TV, lighting and music. These measures will help improve your sleep patterns.
Take on Responsibilities
Depression compels one to pull back from life and withdraw from responsibilities. Do not accept to be pulled off from responsibilities from home and work. Staying involved and having daily responsibilities helps to maintain a lifestyle that keeps depression at bay. Duties ground you and have a sense of accomplishment. If you are busy with full-time school or work, you may introduce some part-time activities.