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| Source : www.channelnewsasia.com |
While there’s no one-size-fits-all cure for depression, the mood disorder is highly treatable in many cases. The sooner treatment begins, the better the outcome. Likewise, the longer someone suffers from depression, the more difficult it is to manage or reverse. Untreated depression usually doesn’t go away on its own. It can lead to addiction, eating and sleeping problems, relationship difficulties, and suicidal thoughts, and it can pose complications for people with chronic health conditions.
Coping with depression
Changing your lifestyle can have a positive impact on your mood, studies suggest. Here are some strategies for coping with depression and keeping symptoms at bay:
Eat a healthy, balanced diet. Research suggests that healthy food can be medicine for the mind. In a randomized controlled trial published in BMC Medicine, depression sufferers with poor dietary habits were divided into two groups. One group was encouraged to follow a modified Mediterranean diet and the other received social support only. After three months, the healthy-diet group had a much greater reduction in depressive symptoms than their counterparts. The diet emphasized whole grains, fruits and veggies, legumes, low-fat dairy, nuts, lean meat, fish, eggs, and olive oil. It discouraged sweets, refined cereals, fried food, processed meats, and sugary drinks.
Exercise. Moderate exercise is a powerful mood enhancer. It can help people with depression manage their symptoms. And, according to a review in the American Journal of Preventive Medicine, even low levels of exercise can lower the likelihood of being diagnosed with depression later in life. How much exercise is beneficial? Most adults should aim for at least 150 minutes of aerobic exercise a week, plus muscle-strengthening activities two or more days a week. But it’s okay to ease into it. Even a 10-minute walk can help improve your mood.
Sleep. The relationship between sleep and depression is complex. Being depressed can interfere with sleep, and poor sleep can cause or worsen depression. Keeping a regular sleep/wake schedule can help. If you have insomnia at night, avoid afternoon naps. For better shut-eye, sleep in a cool, dark room.
Avoid alcohol. Drinking to improve your mood can actually worsen depression in the long run. Alcohol itself is a depressant. It can also make antidepressant medications less effective.
Get a daily dose of sunshine. Sunlight is a natural mood enhancer. Aim for 15 minutes of sunlight exposure a day. A light therapy box can be an effective substitute.
Connect with other people. Having a social support system of friends and family can help you battle feelings of isolation, which can fuel depression.
Make time for things you enjoy. Being depressed saps your energy. You may not feel like doing fun things. But you may find you feel better when you’re taking trips, participating in a hobby, playing sports, or going out with friends.
Manage stress. Stress can lead to or worsen depression, so it’s important to find ways to release tension and relax. Adopting good sleep habits, reducing caffeine intake, exercising regularly, and having a social support system are just a few of the strategies that may ease physical and psychological stress. Consider adopting a relaxation technique like meditation, deep breathing, yoga, tai chi, progressive muscle relaxation, or visualization.