How many of you will agree with the fact that depression has become a common disease like fever and diabetes? 2 out of 15 people suffer from depression and find themselves helpless. Today, everyone is busy with work and other stuff and hardly finds time for themselves and their family. What do you think could be the major reason for depression? Stressful life event? Maybe.
How to deal with depression and anxiety is another common term that people search on Google to get rid of this difficult phase. Depression usually takes out your good energy, leaving you emotionally empty and exhausted. You start losing interest in everything that you love. You sleep too much, experience mood swings, eat more or eat less than usual, and do strange things.
It is not surprising to hear that everyone has faced this situation once in their lifetime for whatever reason. And I am not an exception. I have also faced the signs of depression, and I know what it is to be like when you are in depression. You won’t believe it, but over 260 million people of all ages face depression globally. So, if you think that you are in this phase and need help, then below are several ways how to overcome depression without taking medication.
What Are the Signs of Depression?
- When you become an introvert and lose interest in the things you love, like going out with friends, reading a book, and more.
- When you sleep too much, you turn into an insomniac. Sometimes, waking up too early or late is also a sign of depression.
- A few studies show that loss of interest in sex could also lead to depression. Furthermore, you start believing that not everything is okay and that you are alone.
- Sometimes, people gain or lose weight when they are depressed. If you think you are underweight, consume these foods to gain weight in 10 days.
- Having a headache, digestion problems, or cramps is a basic sign of depression. Sometimes, mood swings and changes in appetite could also lead to sadness.
How to Overcome Depression with Lifestyle Changes and Without Medication
Get a Schedule
When you are in depression, you have the worst schedule. You don’t have a specific time for anything. So, better you start your day with a proper schedule. Make a proper routine and follow it for a week. Write down what you must do in the morning, afternoon, and night. Following a proper routine could help you in regaining your lost power. Do not start BIG; make a schedule for a week and follow it for the next few days.
Exercise
Doing exercise not only makes you feel good, but it also keeps you energized throughout the day. Exercising boosts the immune system, improves mood, and helps you feel better. I am not saying you to participate in a marathon, but walking for 15-20 minutes or doing yoga poses could do wonders when you are depressed.
Eat Healthily
According to research, foods loaded with vitamin B-12, omega-3 fatty acids, and folic acid help eliminate depression. Furthermore, it is believed that what you eat directly affects your brain and mood. So, make sure that you consume foods that improve brain functioning. Also, eat fruits and vegetables in your meal, which are good for heart health.
Get Enough Sleep
It is recommended to take at least 7-8 hours of sleep. When a person is depressed, he/she sleeps for more than 18 hours. If you are in this phase, then avoid working late at night. Do you know taking a shower also helps in reducing depression? You can also check these ways to sleep fast if you are an insomniac.
Connect With Friends and Family
I know it’s quite easy to say these things, but implementing them is extremely hard. Several studies have proved that when people suffering from depression connect with their close ones, they forget about their depression. Go out with them for a coffee, go shopping, and stay connected. By doing this, you would see a drastic change in yourself in very little time. Connecting with loved ones is the best way to overcome depression.
Do Something New
Challenge yourself, learn new things, and work on your hobby. Read books, talk to a stranger, and share what’s going on in your mind. Learn a new language and do things that would keep you busy.
Stop Overthinking
Overthinking is one of the major and common reasons for depression. Overthinking can be your worst enemy that creates problems. Live in the present and stop thinking about the past. Plus, don’t worry about the future. Everything is predecided. You only have to play your role. Be truthful to yourself, and don’t give up. Read inspirational books, watch motivational videos, and do what makes you happy.
Depression affects millions of people around the globe. The good news is that several treatments are available to eliminate sadness. However, consulting a professional is the best advice and should be the foremost step to come back stronger.
Bonus Tip: Do your best and reward yourself with a piece of cake (or anything that makes you smile). Recognizing own success is the strongest weapon to fight depression.
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Great tips! Thank you for sharing!
A lot of people suffer from mental health issues with depression being the most common one. These are great tips to help someone with mild depression!
Great tips! Exercise and getting outside can do wonders!
True! Regular exercise is helping me a lot.
I check all of these boxes, but I’m also bipolar so I’m screwed and need the meds. This is a great article, thank you for bringing it to light.
Thank you for sharing – brilliantly written and illustrated article!
Depression is a serious struggle many people doesn’t find the help they need. In my opinion, eating healthy and connecting with friends would be wonderful ways to fight depression. Awesome read!
Thank you for this article. Dwelling on the past gets to me all the time. I am working on overcoming it. I appreciate this post!
I so agree that a schedule and good sleep are critical. I have had bouts through my 55 years. Just taking those first few steps when you don’t feel like doing anything are the hardest. Thanks for a great post!
Thank you for sharing this, it’s going to be so helpful for someone who maybe expecting these symptoms and doesn’t know what is going on with them. I have depression and anxiety and I found all these helpful. I also learned a few things on how to help and manage it. Thank you
I am glad you find them helpful. 🙂
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It’s great to know it was well-received by you. 🙂
Super informative and love all the info! Great post!