10 effective steps to get rid of depression

Is depression hunting you like an evil spirit? Depression can make you feel helpless, hopeless, or empty and numb; You may have tried the medications and other wide array of treatments but, if you prefer to find some natural option to fight back and are looking for some natural home remedies for depression, you are not alone. There’s a lot you can do to change how you feel.



When you’re depressed, it can feel like you’ll never get out from under a dark shadow. However, depression is a treatable problem. Mental health experts say at least 30 million people deal with mild depression every year, and 18.8 million Americans are diagnosed with a more serious form of depression annually. 

There's a lot you can do from changing your physical activity, your thinking and even some life style changes are all part of an effective natural treatment for depression. If you are experiencing a bout of depression, don't hesitate to seek help. 

How to get rid of depression now!
Try to learn effective ways to cope up with depression right now! Here are some tips for you..

1) Exercise 
Regular exercise can be as effective at treating depression as medication. Exercise temporarily boosts feel-good chemicals called endorphins. Not only does exercise boost serotonin, endorphins, and other feel-good brain chemicals, it triggers the growth of new brain cells and connections, just like antidepressants do. It may also have long-term benefits for people with depression. 

How much exercise do you need? You don’t need to run marathons to get a benefit. Even a half-hour daily walk can make a big difference. For maximum results, aim for 30 to 60 minutes of aerobic activity on most days.

2) Eat healthy
There is no magic diet that fixes depression, however eating well is important for both your physical and mental health. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. Omega-3 fatty acids -- such as salmon and tuna -- and folic acid -- such as spinach and avocado -- could help ease depression.

While you may be drawn to sugary foods for the quick boost they provide, complex carbohydrates are a better choice. They'll get you going without the all-too-soon sugar crash.
3) Find social support
Strong social networks reduce isolation, a key risk factor for depression. Keep in regular contact with friends and family, or consider joining a class or group. Volunteering is a wonderful way to get social support and help others while also helping yourself. Try to strike a balance in your social life. Overstimulation can be stressful and trigger problems.

4) Try to be active
When your you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself. Start very small, like doing the dishes every other day. As you start to feel better, you can add more challenging daily goals. 

Make your goal a routine that you can succeed at. If you’re depressed, you need a routine, Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

5) Get proper sleep
Sleep has a strong effect on mood. When you don't get enough sleep, your depression symptoms will be worse. Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue. Make sure you're getting enough sleep each night. Very few people do well on less than 7 hours a night. Aim for somewhere between 7 to 9 hours each night.

6) Check for medical causes
If life style changes won't work, you may be depressed due to an underlying illness, to find out make an appointment to see your primary care doctor for a thorough checkup. If your depression is the result of medical causes, The depression won’t lift until the underlying health problem is identified and treated.

7) Psychotherapy
Another extremely useful depression treatment is Psychotherapy. It can also help you work through the root of your depression, helping you understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy. 

This form of therapy can be extremely useful in helping you manage your Depression. Your psychologist may help you uncover the triggers of your depressive states.

8) Consider for alternative therapies
If there is no underlying medical cause for your symptoms of depression, then finding a mental health specialist is the next best step for treatment. You may have hear about therapy. If not and are wondering, What Is an Alternative Therapy?

Alternative therapies include everything from diet and exercise to lifestyle changes and mental conditioning. 


Acupuncture
Aromatherapy
Biofeedback
Chiropractic treatments
Guided imagery
Dietary supplements
Hypnosis
Massage therapy
Meditation
Relaxation
Yoga


There are many ways to find a therapist. Word of mouth is one of the best ways to find a good therapist. Your friends and family may help, or your  doctor may be able to provide an initial referral.

9)Smile have fun
When you're depressed, you can lose the knack for enjoying life, Nothing in your life seems fun anymore?  Smile even if you have to fake it! According to experts, the simple act of smiling seems to activate happiness centers in the brain. You have to relearn how to do it. In time, fun things really will feel fun again.

Try to have fun. If you’re depressed, make time for things you enjoy. You have to keep trying anyway. As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.

Too often, we walk around wearing masks, pretending to be something we're not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church -- and then we wonder why we wind up depressed. Practice smiling and be yourself and watch how your mood lifts.

Make efforts to bolster your mental health by being more authentic in all aspects of your life. 

10) Try mood-enhancing supplements 
If you decide to try natural and herbal supplements, remember that they can have side effects and drug or food interactions. For example, St. John’s Wort—a promising herb used for treatment of mild to moderate depression—can interfere with prescription drugs such as blood thinners, birth control pills, and prescription antidepressants. Make sure your doctor or therapist knows what you are taking.
  • 5-HTP 50-300 mg up to three times/day — start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you’re taking an anti-depressant.
  • St. John’s Wort 300mg three times/day. If you don’t feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
  • SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
  • L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
  • Fish oil (DHA/EPA) 1-3 g/day with food.
If you feel you are suffering from depressive symptoms, try these strategies to get rid of depression. Social support plays a significant role in diminishing feelings of isolation and hopelessness. Being in the company of others is reassuring and will also help to motivate you. 

Share your story how you cope up with depression in comment section.......

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