Rediscover the Joy of Life: 7 Ways to Help Yourself Through Depression

How can you prevent depression from taking root? What should you look out for?

Depression is a common mental health problem. According to the World Health Organization (WHO), an estimated 3.8% of the population is affected.

Approximately 280 million people in the world have depression and it is a leading cause of disability worldwide and is a major contributor to the overall global burden of disease. - WHO

Depression is characterized by feelings of hopelessness, worthlessness, guilt, low energy levels, restlessness, sleep problems, trouble concentrating, changes in appetite, and thoughts of suicide or death. If left untreated, it can be fatal.

• Read more about depression - the symptoms, stages, and recovery steps here.

Many people turn to prescription drugs when they experience these symptoms. But research shows that antidepressants may not always be necessary and even risky. Learn why you shouldn’t rely on medication alone to treat your depression.

More than 300 million prescriptions for antidepressants are written every year around the world. These medications are effective at treating mild to moderate depression, but some patients remain depressed even after taking them.

Some experts say the increase in prescriptions for medication is due to marketing strategies from pharmaceutical companies. There is little evidence that certain types of antidepressants are better than others, and they come with their own risks and side effects. For example, serotonin syndrome (a rare condition where excessive levels of serotonin cause severe problems such as heart attacks, seizures, and breathing difficulties) can occur after using antidepressant medication. Other side effects include sleepiness and agitation.

Antidepressants are often prescribed to cure depression. However, they have side effects such as anxiety, insomnia, dry mouth, nausea, constipation, drowsiness, and sexual dysfunction.

You don't have to take antidepressants or deal with their side effects to get better. While some people respond well to medications, others prefer counseling, exercise, or lifestyle changes to address their symptoms. Some alternative therapies include yoga, meditation, tai chi, music therapy, hypnosis, and acupuncture.

In fact, there are ways to improve mood naturally. By replacing unhealthy activities with healthy ones, you'll see positive changes both mentally and physically.

Here are 7 self-help ways to fight depression:

1. Get enough sleep

Sleep is when our bodies repair themselves and relax fully after a hard day’s work. Lack of sleep can cause a lot of anxiety, stress, and other issues that lead to depression. If you do not get enough sleep, then your body cannot maintain its own balance and equilibrium. To avoid getting depressed, make sure you enough sleep daily.

2. Exercise regularly

Exercise is probably one of the best ways to combat depression. By exercising regularly, we naturally increase our levels of endorphins (the feel-good hormone), serotonin (which makes us happy), and dopamine (a neurotransmitter that controls emotions). Exercise increases blood flow to the brain. In turn, this helps to improve memory and concentration and increases the production of oxygen and glucose in the body. As a result, exercise reduces fatigue and makes you feel less anxious. When you're depressed, exercise can help you feel more energetic. This is partly because exercise releases chemicals called endorphins into your bloodstream. These feel-good hormones make you happier and give you feelings of well-being. People who exercise regularly tend to experience less depression than those who don't.

3. Try meditation

Meditation also works great at alleviating depressive symptoms. It is a great way to improve your mood and reduce the effects of depression. A study published in Psychoneuroendocrinology found that people who meditated experienced significant decreases in anxiety. Researchers believe meditation may work by reducing negative thoughts and increasing positive ones. There are many types of meditation, but mindfulness meditation is the easiest to practice. When we practice mindfulness, we focus on what's happening in the present moment, rather than thinking about the past or worrying about the future. Mindfulness helps us become aware of things around us, including ourselves. We learn how to focus on the here and now, instead of being pulled away by negative thoughts. You can find free apps on Google Play and how-to videos on YouTube that can help guide you through the practice.

4. Social Support

Social support is extremely helpful in overcoming depression. Talking about your problems with friends and family members can be really comforting. You can discuss your concerns by text messaging, over the phone, or even in person. Also, don't be afraid to ask for help if you need it. Remember, you have people around you who love and care about you, and want only the best for you.

5. Focus on the positive

Focus on the things you do enjoy rather than what you don't. Remind yourself how good you feel when you're happy. If you have trouble doing this, spend time journaling about your thoughts and experiences. Find meaning in your daily activities. Take time out each day to reflect upon what's great about your life.

6. Avoid alcohol

Alcohol, both red wine, and beer contain high levels of tannins which bind with iron in your body, making it unavailable to transport oxygen to your cells. Alcohol is known to be a depressant and can lead to insomnia and fatigue. Reduce alcohol intake.

7. Eat right and Drink Plenty of Water

Depression often stems from unhealthy eating habits. Get plenty of fruits and vegetables in your diet. Avoid sugary foods and processed food. Avoid alcohol and caffeine. Water brings oxygen to your cells, keeps your muscles strong, and promotes optimum mental clarity. According to research published in the World Journal of Psychiatry, drinking plain water is associated with decreased risk of depression and anxiety in adults. Water is also good for relaxing the mind and relieving tension.

In the end, recovery requires patience and persistence, but it’s possible.

Disclaimer: This article is for information purpose only and not a substitute for professional or medical advice for anyone experiencing symptoms of depression.