Among therapy and sometimes medication, there's a lot you can do on your own to fight back depression.
Changing your behaviour, your lifestyle, and even your way of thinking - are all Natural proven treatments you can improve on your own and will make you feel better.
1. Get in a routine. You need to get organized. Setting a gentle daily schedule can help you get back on track.
2. Eat healthy. Watch what you eat, though if depression tends to make you overeat, or on the other hand you feel no hunger, both are dangerous and make you feel bad. Get in control! Choose foods with omega-3 fatty acids such as salmon and tuna, and folic acid such as spinach and avocado.
3. Exercise. It boosts feel-good chemicals called endorphins. It also has long-term benefits as it encourages the brain to rewire itself in positive ways. You don’t need to run marathons to get a benefit. Just walk quickly for one hour once a day: It will really help!
4. Get enough sleep. Depression can make it hard to get enough shut-eye, or maybe you sleep too much, both situations make depression worse. You need to sleep well. Try to get used to go to bed and get up at the same time every day. Do not to nap. Take all the distractions out of your bedroom - no computer, cell phone and no TV. Try not to drink water or eat if you wake up during the nights.
5. Set small goals. When you're depressed, you want to pull back from life and you may think that you can't accomplish anything. But you have to start by taking very little responsibilities. Get involved with very small things
Make a first step with something that you can succeed at, like cooking your healthy meal, or put in order your room, or calling/texting one different friend everyday, Achieving will encourage you to renew your daily objective! And go slowly to increase them.
When we challenge ourselves to do something different, there are chemical changes in the brain, "Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning.
Also: Challenge negative thoughts by trying to have fun. If you’re depressed, make time for things you enjoy. You may not feel like doing it, but keep trying anyway. Plan things you used to enjoy, and keep in contact with people . You have to relearn how to do it. In time, fun things really will feel fun again.
Check with a doctor before using supplements. There's promising evidence for certain supplements for depression, those include fish oil, folic acid, and SAMe. But more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.
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