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Advice Home > Depression > Proven Methods That Help You Fight And Manage Your Depression

Proven Methods That Help You Fight And Manage Your Depression

By: Sarah Fader

Updated June 02, 2020

Medically Reviewed By: Dr. Angel Faith

Knowing is half the battle.

The very fact that you are reading this indicates that you are likely aware of your depression. You are actively seeking ways to fight and manage it or are wanting to help a loved one who is suffering from this mental condition. This effort to learn more about managing your condition is proof enough that half your battle has already been won.

Source: pexels.com

Conquer the remaining battle by going through and practicing these proven and effective strategies that will help you effectively manage your condition.

Meditate/Pray:Spending some time each day to collect your thoughts and focus on the present moment helps you mentally prepare for the day and be ready to face the day's challenges.

According to this review and 47 studies analyzed by JAMA Internal Medicine, meditation effectively helps manage stressful conditions like anxiety and depression.

Meditation can be done at your home. Find a place that you are comfortable in. It can be your room, study or patio. Minimize external sounds to lessen distractions. Try not to think about anything and focus on taking deep breaths. It may be hard in the beginning - to not think about anything - but, eventually, you will get the hang of it. Your mind may wander initially. It's OK if that happens. You can get back to meditating immediately. Practicing meditation early in the morning may be more helpful and can help you kick out depressing thoughts and have a great start to the day.

If you are religious, praying can be another effective and natural way of dealing with depression. It doesn't matter which religion or belief system you believe in, the very act of surrendering your thoughts to a higher entity can help you stay positive and not succumb to depression. According to this study, prayer has a positive role in reducing depression and anxiety.

Another study, published in the Journal of Affective Disorders, stated: "Our work suggests that people with a moderate to high level of belief in a higher power do significantly better in short-term psychiatric treatment than those without, regardless of their religious affiliation." The belief that you can be helped and that you are not alone in your struggle can be a powerful force to help you remain hopeful and live a purposeful life.

BetterHelp logo medium Please visit www.betterhelp.com/accessible to view the accessible version of our site.

Advice Home > Depression > Proven Methods That Help You Fight And Manage Your Depression

Proven Methods That Help You Fight And Manage Your Depression

By: Sarah Fader


Updated June 02, 2020


Medically Reviewed By: Dr. Angel Faith


Knowing is half the battle.


The very fact that you are reading this indicates that you are likely aware of your depression. You are actively seeking ways to fight and manage it or are wanting to help a loved one who is suffering from this mental condition. This effort to learn more about managing your condition is proof enough that half your battle has already been won.


Source: pexels.com


Conquer the remaining battle by going through and practicing these proven and effective strategies that will help you effectively manage your condition.


Meditate/Pray:Spending some time each day to collect your thoughts and focus on the present moment helps you mentally prepare for the day and be ready to face the day's challenges.

According to this review and 47 studies analyzed by JAMA Internal Medicine, meditation effectively helps manage stressful conditions like anxiety and depression.


Meditation can be done at your home. Find a place that you are comfortable in. It can be your room, study or patio. Minimize external sounds to lessen distractions. Try not to think about anything and focus on taking deep breaths. It may be hard in the beginning - to not think about anything - but, eventually, you will get the hang of it. Your mind may wander initially. It's OK if that happens. You can get back to meditating immediately. Practicing meditation early in the morning may be more helpful and can help you kick out depressing thoughts and have a great start to the day.


Source: pexels.com


If you are religious, praying can be another effective and natural way of dealing with depression. It doesn't matter which religion or belief system you believe in, the very act of surrendering your thoughts to a higher entity can help you stay positive and not succumb to depression. According to this study, prayer has a positive role in reducing depression and anxiety.


Another study, published in the Journal of Affective Disorders, stated: "Our work suggests that people with a moderate to high level of belief in a higher power do significantly better in short-term psychiatric treatment than those without, regardless of their religious affiliation." The belief that you can be helped and that you are not alone in your struggle can be a powerful force to help you remain hopeful and live a purposeful life.


2) Diet: Studies and research indicate that the quality of food intake and depression are interrelated. According to this study, lack of certain dietary nutrients is a major factor in the incidence of mental conditions like depression, schizophrenia, anxiety, and obsessive-compulsive disorder. This study suggest that three factors may precede depression: poor appetite; skipping meals; and dominant desire for sweets. According to this research, depression can be effectively managed with the help of proper nutrition. Food rich in Omega-3 fatty acids, B vitamins, selenium, and tryptophan contains essential nutrients that help ward off depression. Some foods that are good for brain health are:

Fish

Nuts

Algae Oil

Meat

Eggs

Green Leafy Vegetables

Legumes

Whole Grains

Walnuts

Cod

Dairy Products

Avocados

Onions

Tomatoes

Apples

Making the above-mentioned foods a part of your diet and eliminating food containing high sugar content like cakes, donuts, pastries, artificial juices, soda, and alcohol, are ways to help improve depression.

3) Sunlight: Exposing yourself to sunlight every day for a minimum of 20 minutes is proven to be extremely beneficial for the body and mind. Sunlight triggers the production of mood-lifting chemicals, called serotonin, in the brain. According to an article published in BioMed Central, decreased exposure to sunlight increases the probability of cognitive impairment

Studies have also found that people living in sunnier environments tend to be happier (on average) than people living in darker and cloudier environments. Spending some time outdoors on sunnier days can be a big mood booster. On dark, cloudy days, exposing yourself to a light box or bright white light can help minimize mood swings.

4) Spend Time with Positive People: Spending time with people who accept you for who you are and who make you laugh has been found to be very therapeutic and effective in dealing with depression. We all have people in our lives with whom we feel loved and accepted. According to a new study by UCD researchers (funded by the Health Research Board), making an effort to spend time with the important people in your life can significantly reduce the symptoms of depression. Invite a friend out for coffee or consider talking with them on Skype if they are far away.

Source: rawpixel.com

5) Exercise: Exercise is a great mood booster. Research indicates that the neurotransmitter norepinephrine is stimulated in the brain when the body engages in any form of physical exercise. This neurotransmitter is known to be an influential aspect of mood.

According to a study published in 2005, walking for 60 minutes five times a week greatly reduced symptoms of mild to moderate depression. According to a co-authored review of 25 different research articles by George Mammen-a University of Toronto Ph.D. candidate, moderate exercise helped prevent episodes of long-term depression.

6) Spend Time Volunteering: Volunteering your time and talent to a nonprofit organization helps shift the focus from yourself to others, breaking the cycle of negative thoughts. Helping others and performing acts of kindness feels good and enhances life meaning. It can also be a stimulator of connection and gratitude.

A four-year study conducted by the Carnegie Mellon University stated that adults above 50 years of age who volunteered 200 hours of their time found that volunteering had a significant impact on their mental health. This made them less prone to increased blood pressure and enhanced well-being.

There are so many organizations that need helping hands out there. It may be organizing a bake sale, volunteering with kids or at a church or raising funds for a charitable cause.

BetterHelp logo medium Please visit www.betterhelp.com/accessible to view the accessible version of our site.

Advice Home > Depression > Proven Methods That Help You Fight And Manage Your Depression

Proven Methods That Help You Fight And Manage Your Depression

By: Sarah Fader


Updated June 02, 2020


Medically Reviewed By: Dr. Angel Faith


Knowing is half the battle.


The very fact that you are reading this indicates that you are likely aware of your depression. You are actively seeking ways to fight and manage it or are wanting to help a loved one who is suffering from this mental condition. This effort to learn more about managing your condition is proof enough that half your battle has already been won.


Source: pexels.com


Conquer the remaining battle by going through and practicing these proven and effective strategies that will help you effectively manage your condition.


Meditate/Pray:Spending some time each day to collect your thoughts and focus on the present moment helps you mentally prepare for the day and be ready to face the day's challenges.

According to this review and 47 studies analyzed by JAMA Internal Medicine, meditation effectively helps manage stressful conditions like anxiety and depression.


Meditation can be done at your home. Find a place that you are comfortable in. It can be your room, study or patio. Minimize external sounds to lessen distractions. Try not to think about anything and focus on taking deep breaths. It may be hard in the beginning - to not think about anything - but, eventually, you will get the hang of it. Your mind may wander initially. It's OK if that happens. You can get back to meditating immediately. Practicing meditation early in the morning may be more helpful and can help you kick out depressing thoughts and have a great start to the day.


Source: pexels.com


If you are religious, praying can be another effective and natural way of dealing with depression. It doesn't matter which religion or belief system you believe in, the very act of surrendering your thoughts to a higher entity can help you stay positive and not succumb to depression. According to this study, prayer has a positive role in reducing depression and anxiety.


Another study, published in the Journal of Affective Disorders, stated: "Our work suggests that people with a moderate to high level of belief in a higher power do significantly better in short-term psychiatric treatment than those without, regardless of their religious affiliation." The belief that you can be helped and that you are not alone in your struggle can be a powerful force to help you remain hopeful and live a purposeful life.


2) Diet: Studies and research indicate that the quality of food intake and depression are interrelated. According to this study, lack of certain dietary nutrients is a major factor in the incidence of mental conditions like depression, schizophrenia, anxiety, and obsessive-compulsive disorder. This study suggest that three factors may precede depression: poor appetite; skipping meals; and dominant desire for sweets. According to this research, depression can be effectively managed with the help of proper nutrition. Food rich in Omega-3 fatty acids, B vitamins, selenium, and tryptophan contains essential nutrients that help ward off depression. Some foods that are good for brain health are:


Fish

Nuts

Algae Oil

Meat

Eggs

Green Leafy Vegetables

Legumes

Whole Grains

Walnuts

Cod

Dairy Products

Avocados

Onions

Tomatoes

Apples

Making the above-mentioned foods a part of your diet and eliminating food containing high sugar content like cakes, donuts, pastries, artificial juices, soda, and alcohol, are ways to help improve depression.


3) Sunlight: Exposing yourself to sunlight every day for a minimum of 20 minutes is proven to be extremely beneficial for the body and mind. Sunlight triggers the production of mood-lifting chemicals, called serotonin, in the brain. According to an article published in BioMed Central, decreased exposure to sunlight increases the probability of cognitive impairment.


Studies have also found that people living in sunnier environments tend to be happier (on average) than people living in darker and cloudier environments. Spending some time outdoors on sunnier days can be a big mood booster. On dark, cloudy days, exposing yourself to a light box or bright white light can help minimize mood swings.


4) Spend Time with Positive People: Spending time with people who accept you for who you are and who make you laugh has been found to be very therapeutic and effective in dealing with depression. We all have people in our lives with whom we feel loved and accepted. According to a new study by UCD researchers (funded by the Health Research Board), making an effort to spend time with the important people in your life can significantly reduce the symptoms of depression. Invite a friend out for coffee or consider talking with them on Skype if they are far away.


Source: rawpixel.com


5) Exercise: Exercise is a great mood booster. Research indicates that the neurotransmitter norepinephrine is stimulated in the brain when the body engages in any form of physical exercise. This neurotransmitter is known to be an influential aspect of mood.


According to a study published in 2005, walking for 60 minutes five times a week greatly reduced symptoms of mild to moderate depression. According to a co-authored review of 25 different research articles by George Mammen-a University of Toronto Ph.D. candidate, moderate exercise helped prevent episodes of long-term depression.


6) Spend Time Volunteering: Volunteering your time and talent to a nonprofit organization helps shift the focus from yourself to others, breaking the cycle of negative thoughts. Helping others and performing acts of kindness feels good and enhances life meaning. It can also be a stimulator of connection and gratitude.


A four-year study conducted by the Carnegie Mellon University stated that adults above 50 years of age who volunteered 200 hours of their time found that volunteering had a significant impact on their mental health. This made them less prone to increased blood pressure and enhanced well-being.


There are so many organizations that need helping hands out there. It may be organizing a bake sale, volunteering with kids or at a church or raising funds for a charitable cause.


7) Gratitude: One of the major causes of depression can be linked to nurturing feelings of discontentment and being dissatisfied with life. Discontentment can make you overlook the small joys of life. Feeling like the glass is half empty often magnifies feelings of depression. Maintaining a gratitude journal, being thankful for small comforts, and thanking people for their help are meaningful ways you can overcome your depression and get in touch with gratitude.

The effects of discontentment can be counteracted by performing a small act of gratitude every day. This may sound trivial, but there are several researches and studies conducted by positive psychologists who state that performing acts of gratitude is an extremely beneficial act for the brain. According to a Brain-Scanning study in the journal Neuroimage the more you practice acts of gratitude, the more you enjoy its psychological benefits.

8) Do something you love: While depressed, it may feel like nothing is appealing or enjoyable; however, forcing yourself to do something that you once loved can help you overcome your feelings of depression. It could be spending time with family, dancing, singing, cooking or playing a musical instrument.

BetterHelp logo medium Please visit www.betterhelp.com/accessible to view the accessible version of our site.

Advice Home > Depression > Proven Methods That Help You Fight And Manage Your Depression

Proven Methods That Help You Fight And Manage Your Depression

By: Sarah Fader


Updated June 02, 2020


Medically Reviewed By: Dr. Angel Faith


Knowing is half the battle.


The very fact that you are reading this indicates that you are likely aware of your depression. You are actively seeking ways to fight and manage it or are wanting to help a loved one who is suffering from this mental condition. This effort to learn more about managing your condition is proof enough that half your battle has already been won.


Source: pexels.com


Conquer the remaining battle by going through and practicing these proven and effective strategies that will help you effectively manage your condition.


Meditate/Pray:Spending some time each day to collect your thoughts and focus on the present moment helps you mentally prepare for the day and be ready to face the day's challenges.

According to this review and 47 studies analyzed by JAMA Internal Medicine, meditation effectively helps manage stressful conditions like anxiety and depression.


Meditation can be done at your home. Find a place that you are comfortable in. It can be your room, study or patio. Minimize external sounds to lessen distractions. Try not to think about anything and focus on taking deep breaths. It may be hard in the beginning - to not think about anything - but, eventually, you will get the hang of it. Your mind may wander initially. It's OK if that happens. You can get back to meditating immediately. Practicing meditation early in the morning may be more helpful and can help you kick out depressing thoughts and have a great start to the day.


Source: pexels.com


If you are religious, praying can be another effective and natural way of dealing with depression. It doesn't matter which religion or belief system you believe in, the very act of surrendering your thoughts to a higher entity can help you stay positive and not succumb to depression. According to this study, prayer has a positive role in reducing depression and anxiety.


Another study, published in the Journal of Affective Disorders, stated: "Our work suggests that people with a moderate to high level of belief in a higher power do significantly better in short-term psychiatric treatment than those without, regardless of their religious affiliation." The belief that you can be helped and that you are not alone in your struggle can be a powerful force to help you remain hopeful and live a purposeful life.


2) Diet: Studies and research indicate that the quality of food intake and depression are interrelated. According to this study, lack of certain dietary nutrients is a major factor in the incidence of mental conditions like depression, schizophrenia, anxiety, and obsessive-compulsive disorder. This study suggest that three factors may precede depression: poor appetite; skipping meals; and dominant desire for sweets. According to this research, depression can be effectively managed with the help of proper nutrition. Food rich in Omega-3 fatty acids, B vitamins, selenium, and tryptophan contains essential nutrients that help ward off depression. Some foods that are good for brain health are:


Fish

Nuts

Algae Oil

Meat

Eggs

Green Leafy Vegetables

Legumes

Whole Grains

Walnuts

Cod

Dairy Products

Avocados

Onions

Tomatoes

Apples

Making the above-mentioned foods a part of your diet and eliminating food containing high sugar content like cakes, donuts, pastries, artificial juices, soda, and alcohol, are ways to help improve depression.


3) Sunlight: Exposing yourself to sunlight every day for a minimum of 20 minutes is proven to be extremely beneficial for the body and mind. Sunlight triggers the production of mood-lifting chemicals, called serotonin, in the brain. According to an article published in BioMed Central, decreased exposure to sunlight increases the probability of cognitive impairment.


Studies have also found that people living in sunnier environments tend to be happier (on average) than people living in darker and cloudier environments. Spending some time outdoors on sunnier days can be a big mood booster. On dark, cloudy days, exposing yourself to a light box or bright white light can help minimize mood swings.


4) Spend Time with Positive People: Spending time with people who accept you for who you are and who make you laugh has been found to be very therapeutic and effective in dealing with depression. We all have people in our lives with whom we feel loved and accepted. According to a new study by UCD researchers (funded by the Health Research Board), making an effort to spend time with the important people in your life can significantly reduce the symptoms of depression. Invite a friend out for coffee or consider talking with them on Skype if they are far away.


Source: rawpixel.com


5) Exercise: Exercise is a great mood booster. Research indicates that the neurotransmitter norepinephrine is stimulated in the brain when the body engages in any form of physical exercise. This neurotransmitter is known to be an influential aspect of mood.


According to a study published in 2005, walking for 60 minutes five times a week greatly reduced symptoms of mild to moderate depression. According to a co-authored review of 25 different research articles by George Mammen-a University of Toronto Ph.D. candidate, moderate exercise helped prevent episodes of long-term depression.


6) Spend Time Volunteering: Volunteering your time and talent to a nonprofit organization helps shift the focus from yourself to others, breaking the cycle of negative thoughts. Helping others and performing acts of kindness feels good and enhances life meaning. It can also be a stimulator of connection and gratitude.


A four-year study conducted by the Carnegie Mellon University stated that adults above 50 years of age who volunteered 200 hours of their time found that volunteering had a significant impact on their mental health. This made them less prone to increased blood pressure and enhanced well-being.


There are so many organizations that need helping hands out there. It may be organizing a bake sale, volunteering with kids or at a church or raising funds for a charitable cause.


7) Gratitude: One of the major causes of depression can be linked to nurturing feelings of discontentment and being dissatisfied with life. Discontentment can make you overlook the small joys of life. Feeling like the glass is half empty often magnifies feelings of depression. Maintaining a gratitude journal, being thankful for small comforts, and thanking people for their help are meaningful ways you can overcome your depression and get in touch with gratitude.


The effects of discontentment can be counteracted by performing a small act of gratitude every day. This may sound trivial, but there are several researches and studies conducted by positive psychologists who state that performing acts of gratitude is an extremely beneficial act for the brain. According to a Brain-Scanning study in the journal Neuroimage the more you practice acts of gratitude, the more you enjoy its psychological benefits.


8) Do something you love: While depressed, it may feel like nothing is appealing or enjoyable; however, forcing yourself to do something that you once loved can help you overcome your feelings of depression. It could be spending time with family, dancing, singing, cooking or playing a musical instrument.


Source: rawpixel.com


Every human being is different, and preferencesin relaxing activities differs significantly. What works for one may not work for another. So, take some time to think about an activity that brings you joy (or did in the past). Once you have narrowed down your list, work on acting them out. If you love dancing, enroll yourself in some dance classes. If you like baking, bake cookies for family and friends. If you love singing, try out a choir group.

Engaging in hobbies and taking action on your interests is key. David Richards, a health services researcher at the University of Exeter in England, employs this reasoning in developing the popular Behavioral Application Technique in treating depression.

9) Learn something new: Learning something new causes you to shift your focus outside your world of negative emotion and dissatisfaction. Not only do you gain knowledge about a new skill, but you also might experience a boost in self-esteem. Learning new things greatly increases optimism and leads to a greater positive outlook of life.

10) Sleep:Sleep plays a major role in our mental well-being. Have you ever noticed that when you sleep poorly the previous night, you tend to be cranky and irritated throughout the next day?

Getting eight hours of proper sleep is very important and significantly reduces depressive emotions and negative thoughts.Dr. Joyce Walseben, a psychiatrist and the former director of Bellevue Hospital's Sleep Disorders Center states that "sleep loss causes great psychological damage." While we sleep, our body regulates chemicals closely associated with mood and behavior, and lack of sleep inhibits the flow of these chemicals.

Content created and supplied by: Vibes_king (via Opera News )

Angel Faith Sarah Fader

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