Best Ways to Avoid Depression

Can depression be prevented? It is a common mental disorder that affects over a million people in the world. Your relapse risk can vary, depending on the harshness of your symptoms and family history.


Depression drains your energy, making it difficult to do what you need to feel better. Recovering from it requires action, but taking action when you're depressed is hard.


There are many ways to decrease the likelihood of getting depression or experiencing a relapse.  Here are the ways:


Exercise regularly. This is one of the best ways to prevent depression. Exercise is essentially a natural anti-depressant. It is incredibly valuable, not only for general health, but for its mood-boosting effects, too. To get the most out of your workout, do right-training and cardio, this shows to be more beneficial than the other.


Get enough sleep. Whether you're dealing with major depression or just looking to boost your mood, improving your sleep hygiene is an important step. To keep your mind and body in tiptop shape, aim for solid 7 hours of sleep every night, if not more. Researchers’ advice 8 hours of sleep a night for optimum performance but that is not always possible in today's hectic world. Go to bed at the same time each day, turn off the screens a bit earlier than normal, and look into light therapy if your work schedule means you don't get much sunlight.


Watch your diet. Researchers have found that eating omega-3 polyunsaturated fatty acids like sardines and salmon reduces symptoms of depression. Eating a low-fat diet, rich in vitamins, nutrients, omega-3s and folic acid can be helpful for mood regulation and balance. Some cultures have incredibly low rates of sugar consumption. Their depression rates are significantly lower than those cultures where the sugar consumption is high. According to a 2009-study in the Archives of General Psychiatry, a Mediterranean-style diet, rich in vegetables, fruits, nuts, whole grains and fish, is linked to a lower risk of developing depression.


Work on a positive attitude. If you feel like you're going to fail, odds are you might. If you catch yourself thinking negative thoughts, put a stop to it.


Take care of your health. Visit your doctor regularly for routine physical check-ups. This on top of eating right and exercising will ensure that your body is setting your mind up for success. Now is the time to focus on both your physical and mental health, because the mind-body connection plays a role in depression and relapse.


Avoid alcohol and illegal drugs. Alcohol is a depressant, and many street drugs deplete serotonin and dopamine, which are important neurotransmitters in relation to mood. Alcohol is a depressant that can alter your mood without you even realizing it. And those at risk for depression are also at greater risk of alcohol abuse and developing alcoholism. To be safe in the short and long term, just avoid it.


Don't blame yourself. You need to learn to accept what you can't change and focus on changing what you can. Being depressed has something to do with your brain misfiring. The only thing you have control over is who you are and how you feel. You are not to blame for anything else.


Sometimes the negative thinking in depression can make you feel like you're a lost cause, but depression can be treated and you can feel better. 




 Published at: 08/15/2015