DEPRESSION

What is Depression?

Sadness, feeling down, and having a loss of interest or pleasure in daily activities are familiar feelings for all of us. But if they persist for and affect our lives substantially, the issue may be depression. 

Causes of Depression and Treatment

The reason why some people grow depressed is not always known. Research suggests there are many different causes of depression. Several factors are ranging from genetic/biological, psychological and social factors, stress and lifestyle, substance abuse, life events such as loss of a loved one, loss of a job, grief, etc. 

Ways to fight against Depression

1.find way to create a routine- If depressive symptoms disrupt your schedule, setting a gentle program may help you feel in control. These plans do not have to map out an entire day. Bring in a loose but structured routine that can help you keep the pace going.

 

2.Listen to Music- Music can lift us out of depression or move us to tears- It is a remedy, a tonic, orange juice for the ear. But for many of my neurological patients, music is even more- it can provide access, even when no medication can, to movement, to speech, to life. For them, music is not a luxury, but a necessity- Oliver Sacks

 

3.Do something you enjoy- Depression can push you to give in to your fatigue. Try to push back and do something you love- something that is relaxing but energizing. It could be spending some time with adult coloring/ Mandala drawing books, watching your favorite/feel-good movie, growing a plant at your home, or only taking a shower and reading a book. 

 

4.Spend time in Nature- Nature can have a powerful influence on depression. Research suggests people who spend more time in nature have improved mental health. Exposure to sunlight offers the same benefits. Take a walk at lunch among the trees or spend some time at a local park or plan a weekend hike. 

 

5.Spend time with loved ones- Depression may tempt you to isolate yourself and withdraw from friends and family, but face to face time with loved ones can help you feel better. If you’re unable to spend time together in-person- phone calls or video calls can also be helpful.

 

6.Try something new entirely- When you do the same thing day after day, you use the equal parts of your brain. You can challenge your neurons and alter your brain chemistry by doing something entirely different. Research also shows doing new things can improve your overall well-being and strengthen your social relationships. To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique. Try volunteering at a local event. It allows you to interact with people other than your known friends. 

 

7.Yoga and Meditation- Stress and Anxiety are known to prolong depressive symptoms. Finding relaxation techniques can help you lower your stress levels and invite more joy and balance in your life. Studies have shown that activities like yoga, deep breathing, and even journaling may help improve your overall sense of well-being. 

 

8.Nutrition and Diet- What you put in your body can have a significant impact on how you feel. Eating a diet rich in nutrients may be a great place to start. Try to limit stimulants like coffee, caffeine, and alcohol.

 

9.Sleep it out- Sleep disturbance is a common occurrence in depression. You either sleep too much or too less. Aim for a good quality 8-hour sleep and build a regular schedule around it. Going to sleep and waking up at the same time has proven to improve the quality of sleep, which in turn leads to a better mood. 

 

10.Maintaining a Gratitude Journal- Studies show that spending some reflecting on things that make you happy  leads to positive feelings.

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