What lifestyle changes can help eliminate depression?
Eat right, exercise, socialize – you know that. What other tips can help you cope?
“Music is a unique emotional experience, and creating music is a powerful way of human expression.”
Caring for yourself is an important part of the fight against depression. Lifestyle choices, such as exercise, avoid alcohol and drugs, and good eating and socializing are well known. But there are other ways to help brighten your mood.
Track your sleep. Dr Drew Ramsey, assistant clinical professor of psychiatry at Columbia University, said: “sleep is like a brain washing and flushing cycle. “During sleep, it handles a lot of garbage and waste. The brain is as active in sleep as it is during the day, how many calories it burns, and how much sleep makes it heal itself. “He recommends using sleep apps to monitor your sleep time. “For most people, eight hours a night is actually a rare treat,” he said. “When you look at digital data, it helps people make behavioral changes.”
Socialize – but be careful. “Around people rather than isolated themselves can help fight depression, if you choose to revolve around those roused the spirit, relieve the pain of the people, that is, the positive thinker, care, kindness and support you, is very interesting, it is easy to be valued by people,” associate professor at city university of New York graduate center Alison Ross said. For example, she says, if your parents have a chance to get married, it’s a bad idea to visit your parents every day to avoid loneliness. Also, don’t go out with someone who is constantly talking about her friends and the new lovely person she is dating.
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Exercise – but don’t force it. Those with a history of depression often struggle with it. “They have good days, not good days. “It’s consistent with territory,” rose said. “This is a great suggestion, and studies have shown that exercise can help eliminate depression, but it’s hard to exercise when you’re feeling sad. So give yourself a break. There’s nothing worse than letting yourself get frustrated that you’re not doing the “healthy” thing you should be doing. Be compassionate toward yourself. “If you just walk to the corner store and buy some milk and eggs, or go to the street to enjoy some fresh air, give yourself credit or that. “It’s better to do something than nothing,” she said.
Learn to play an instrument. “Music is a unique emotional experience, and creating music is a powerful way for humans to express themselves,” said Ramsey, who later picked up the guitar and piano. “You don’t have to be great. I just play a few songs, but you can show the skill and enjoy it.
Create a happy home space. Many people who struggle with depression feel isolated and helpless – trapped in their own lives. Ross thought they were “looking for a home”. She thinks that many young people from home to the university, from the university to the first job, from one job to another job, from an apartment to another apartment, all need to create a warm, sweet, personalized living space, so when they got home, they feel comfortable experience, and be happy there. “Put your own pictures on the walls of your family and friends or posters and your favorite artwork. Invest at least one piece of furniture. It’s the most comfortable, comfortable, or coolest piece of furniture you have. Take part in a DIY project that can help you feel comfortable, like putting a bookshelf, buying a drawer at a flea market, drawing a drawer, organizing a sock in a drawer, and you’ll see. “Ross added.
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Take care of another creature. According to Ramsey, pet ownership has shown a 36% decline in loneliness. “For some of my patients, of course, taking care of a pet is a boost to my mood, concentration and reward.” Growing plants can have the same positive effect. “Growing herbs in your kitchen or garden” can be very therapeutic, he says. “Some patients say they have a black thumb, but when they care about their family plants or pets, they change their mind.”
Stay in therapy. Because depression is often a lifelong struggle, Dr. Roth says, even if you feel good, you still need to be treated. “Stay on in the process of treatment therapy on one of the benefits of, let you receive treatment, when you start to feel depressed, you have a knowledge and understanding of your therapist, can help you less lonely. Depression is a combination of biology and psychology. Sometimes there is a trigger – a loss, a rejection, a disappointment – in addition to the biological tendencies of depression, which can also help to feel sad. A therapist can help a person understand the trigger, and often that understanding is a great help for feeling better, “she explains.
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Eat shellfish. “If there’s one type of behavior that can make the biggest difference, it’s diet,” Ramsey said. The brain needs major nutrients like vitamin B12, zinc and omega-3 fatty acids. Bivalves such as oysters and clams are packed. “There’s nothing like zinc and B12 on oysters,” he says. He even encouraged his shells not to be eaten by jewish orthodox jews. “They have no real substitutes,” he said.
Try couples therapy. “I see a lot of people, and I am one of them, and their emotions are related to their marital status,” said Ramsey. “So the idea of a personal therapy is couples therapy. If you can put your main relationship in a good place, it’s very helpful for depression. “There is a partner can help you stay on track, just remind you take prozac, but to help you feel nourish and care stand bumps in life, it is very beneficial, he said. “George Vaillant, who directed the longitudinal study of human development for 75 years, called the study” love is happiness, “or period.