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Occasionally in life, keeping your head above water can seem like a mammoth task. Like everything in the world is working against you and preventing you from relaxing, being happy and living life to the full. At some point, everybody will experience a feeling of being overwhelmed by life and its stresses; whether that be just a glimmer vs. an all-encompassing, I can’t do this anymore. No matter the levels or severity of your depressive episodes, getting on top of them and making simple lifestyle changes can help nudge your mental health into a state of some improvement. Always remember you are never alone in your battles. There is support out there for any feelings that you feel are taking control of you.
There are medications you can take to help minimize depression – lifestyle changes are not your only hope. But perhaps you are looking for a less drastic approach initially and want to try to have an active role in bettering your mental state – there do exist some simple changes you can try before turning to medication.
Discover our top seven lifestyle changes that can potentially help to reduce depression.
Get your body moving
Endorphins are what make you happy. Serotonin, your happy hormone, wants to be produced to get you feeling good and ready to take on the world. Exercise is a great way to get your endorphins and serotonin levels up and feeling good, and it is for that reason it is so highly recommended for those suffering from depression. Improving your confidence, self-esteem and making you feel empowered are just some of the chain reactions caused when you work out.
Whether you opt for a brisk run, pumping some iron in the gym, or a calming yoga class – whatever your preference, try it out and see how you feel.
Sleep better
The importance of sleep for your health, in general, cannot be stressed enough. Sleeping well is fundamental in maintaining both a healthy mind and body. People don’t seem to realize that sleep really can help to reduce depression.
Learning how to make sleep a priority when it hasn’t been before can be challenging. Especially for those who suffer from anxiety as falling asleep can become an issue. However, if you want to try and sleep as tight as possible to help alleviate your depression levels – why not try kratom and one can buy kratom strains like green maeng da.
Improve your diet
Although when feeling down, it may be tempting to reach for the ice cream, to binge on the crips, or order a fat burger – opting for a healthier alternative is much more effective in reducing depression than these so-called comfort foods.
By adding more amino acids, complex carbs, and fatty acids to your diet, you can boost your mood while improving your physical health, too – win-win! Try switching out white pasta for brown, adding some fish and more eggs to your diet!
Reduce your alcohol intake
Again, drinking to suppress your feelings and emotions when depressed can seem all too appealing. However, alcohol should be a no go when struggling with your mental state, as it can only worsen your depressive episodes.
If someone is abusing alcoholic substances to suppress their depression, this should be considered a separate problem in its own right. Addiction is serious – consult your doctor immediately if your only coping mechanism is alcoholism.
Reach out to those who love you
When you are struggling with depression, sometimes only isolation can seem the route for fear that you are a burden on others or that others may not enjoy being around you as much as they did before you became depressed. However, this is often not the case. You will find those who love you will want nothing more than to try and help you. Allow them to. It can help to alleviate depressive episodes, getting you back on track quicker.
Take control of stress
Stress is no good for your body, both mentally and physically. Try identifying any external and preventable factors that are contributing to your stress load and eliminating them. From something as simple as running errands for someone, or maybe it is a toxic relationship you need to release from your life. Alleviating stress factors that you can control is a big step in helping to get your depression under control
Self-care
Stress will, unfortunately, creep its way into everybody’s life at some point. But long term stress that leads to depression can be exhausting and can stop you from living the life you deserve to live. When you feel stress building up, take some time out to practice some self-care – it is not selfish and is completely necessary. Try reading your favorite book, taking a hot bath, or cuddling with your pet. Whatever it is that makes you feel good, give it a go. The little things can make a world of difference.
There you have our seven top methods to help reduce depression. Of course, if you find you’re struggling more than coping, and these methods are not helping – it is always best to consult your doctor. You do not have to fight depression alone but, hopefully, our seven tips will get you taking your first step on the road to feeling better.
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/
https://www.webmd.com/depression/depression-good-sleep
https://www.medicalnewstoday.com/articles/318428
https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/mental-health/alcohol-and-depression