Subscribe to get Updates
  • Login
Just Health Care Tips
No Result
View All Result
No Result
View All Result
HealthNews
No Result
View All Result
Home

Keeping Off Depression

Staying Outside The Radar Of Depression

Roy Moore-Ashimole by Roy Moore-Ashimole
September 9, 2019
in Health Tips
0
Keeping Depression Away

Happy

1
SHARES
65
VIEWS
Share on FacebookShare on Twitter

Depression is a word common to many. At times, you may hear some people casually say “I’m depressed,” without giving much attention to what message can be passed across. It can be really detrimental; in most cases result in suicide, if not attended to.

Here, we share with you some of the ways through which depression can be kept far off.

Before we get into that, let’s know a bit about depression.


Table of Contents

  • Depression
    • Keeping Depression Away
      • 1. Laugh
      • 2. Regular Exercise
      • 3. Reduce Stress
      • 4. Lessen Your Daily Choices
      • 5. Build Strong Relationships
      • 6. Reduce Social Media Time
      • 7. Get Enough Sleep
      • 8. Keep Toxic People Away
    • 9. Eat Well
    • 10. Maintain a Healthy Weight
    • 11. Manage Chronic Conditions
    • 12. Read Prescription Medication Side Effects Carefully
    • 13. Reduce Alcohol and Drug Use
    • 14. Get off nicotine
    • 15. Plan for unavoidable known triggers
      • 7. Get Acupuncture
      • 8. Spray Some Lavender Everywhere 
      • 9. Make Music Or Use Music
      • 10. Explore – Travel, Learn And Apply
      • WE ALSO RECOMMEND:
        • Foods That Burn Belly Fat
        • What To Eat After A Workout
        • Foods You Must Avoid If Your Blood Pressure Is High
        • Foods That Reduce High Blood Pressure You Never Knew
        • What You Must Eat To Increase Blood Flow
        • Foods That Make Your Brain Razor Sharp

Depression

It is a common and serious medical illness (when it gets to advanced levels) that affects how you feel, the way you think and how you act in a negative way. Fortunately, depression doesn’t last forever.

Depression brings about feelings of sadness and/or an apathy towards activities once enjoyed. It can lead to different emotional and physical anomalies. Also, it can reduce a person’s ability to function at work and at home.

Its symptoms can vary from mild to severe, and can include:

  • Feeling sad unnecessarily
  • Apathy towards activities once enjoyed
  • Little or no sleep or sleeping too much
  • Loss of energy or fatigue in escalated levels
  • Increase in purposeless physical activity (hand-wringing or pacing) or slowed movements and speech (actions observable by others)
  • Feeling guilty or worthless
  • Difficulty in concentrating, thinking, or making decisions
  • Thoughts of suicide
  • Thoughts of living life anew or amnesia

Symptoms must last at least two weeks for it to be called depression.

Depression affects an estimated one in fifteen adults (6.7%) yearly. And one in six people (16.6%) will experience depression at some time in their lifetime.

It can strike at any time, but on average, depression first appears during the late teens to mid-20s. Women experience depression more than men.

Either way, most people are likely to experience depression at one point in their lives.

Interestingly, we have some ways through which you could keep yourself off the radar of depression.


Keeping Depression Away

There are certain things you can do to keep depression away. Here are some, and the most effective ways of staying off its radar:

1. Laugh

Too many see laughter as something tied to a particular person, place, personality or whatsoever, but hardly see it as something they’re capable of generating or making happen.

Laugh away depression

Well, if you are in the category of people who are incapable of producing laughter-causing moments, ensure you have someone who has that ability around.

Laughter plays a tremendous role in keeping depression away. It does not only play roles in handling depression, but also for general health and well-being. 

But for the sake of this article, we will talk about laughter as regarding depression only.

The human brain is wired to give a positive response to laughter and smiles, generating ‘feel-good’ chemicals that help for depression. When we smile, for instance, the brain releases dopamine, a neurotransmitter that creates feelings of happiness.

Interestingly, this effect works both ways. The release of dopamine when we feel happy causes us to smile, and also the mere act of smiling causes the brain to release dopamine. This, in turn, makes us feel happy.

Find reasons to laugh every day, and keep depression far off.


2. Regular Exercise

Exercise depression away

Exercising regularly is one of the best things anyone can do for good mental health.  Exercise can help in the prevention and treatment of depression in several key ways:

  • Increases your body temperature, which can have a calming effect on the central nervous system.
  • Releases chemicals like endorphins, which can boost mood.
  • Reduces immune system chemicals that may worsen depression.

All types of physical exercise can help fight depression, but it’s best to exercise often as possible. To get more exercise, you can do these:

  • Join a sports team like yoga or kickboxing.
  • Use the stairs more.
  • Enjoy physical activities.

3. Reduce Stress

Chronic stress is one of the most avoidable seen causes of depression. Learning how to manage and cope with stress is necessary for optimal mental health.

To rightly handle stress, you can:

  • Take out time to relax
  • Learn to delegate some tasks
  • Learn time management techniques. You can learn and develop time management skills here. 

To manage stress, you can do these:

  • As much as you can stop overcommitting to things.
  • Practice meditation or mindfulness.
  • Learn to let go of things that you can’t control.

Keep unnecessary stress away, mentally, physically and emotionally.

4. Lessen Your Daily Choices

Have you ever entered a theme park and been overwhelmed at what to do first? Researchers say that having too many choices can actually bring about significant stress that can lead to depression.

For very many of us, our lives are full of choices. Which outfit do we wear, and should we buy yogurt or English muffins or eggs or bagels or sausage for breakfast? The pressure of making the right — or wrong — choice contributes to depression.

If making choices stresses you out, make things easier. You can:

  • Learn to be decisive more in little time.
  • Lessen the decisions you’ll have to make during the work week: Plan out your what to wear, and have your meals planned and ready to go.

5. Build Strong Relationships

Having a strong support system and active social life is essential for our mental health. Research has shown that having even adequate social support can keep one against depression.

Ensure you’re regularly connecting with friends and family. Even when your lives are busy. Attending social events when you can and finding new hobbies that could enable you to meet new people can all help you towards building new relationships too.


6. Reduce Social Media Time

Research has shown that increased social media usage can cause or contribute to low self-esteem and depression. Social media can really be addicting. It’s a necessity to stay connected with family, friends, and even coworkers, and It’s how we plan and invite each other to events and share big news as well.

However, limiting social media time can help deter depression. You can do this by:

  • Removing all social apps from your cell phone
  • Only going to social media with a purpose and avoiding logging on several times a day only looking for something to do.
  • Using website-blocking extensions that only let you use certain sites for a preset amount of time you wish

People who spend lesser time and purposeless on social media are less likely to get depressed.


7. Get Enough Sleep

Getting enough high-quality sleep is essential for both mental and physical health. According to the National Sleep Foundation, people with insomnia have a very great risk of developing depression compared to those who sleep well.

To get better sleep, try:

  • Not look at any screens for two hours prior to bed time (including your phone!)
  • Meditating before bed
  • Having a comfortable mattress
  • Avoiding caffeine in the afternoon

8. Keep Toxic People Away

We all have met people who just make us feel terrible about ourselves. Sometimes they’re an outright bully, and other times they subtly put us down to make themselves feel better. They may even be someone who takes advantage of us. Regardless of the specific situation, toxic people should be avoided at all costs. They can lower our self-esteem.

One study from 2012 found that negative social interactions were linked to higher levels of two proteins known as cytokines. These two proteins are associated with inflammation as well as depression.

To avoid toxic people, you should:

  • Stay away from anyone who makes you feel worse about yourself.
  • Cut people out of your life who take advantage of you.
  • Know the signs. If someone spreads rumors or talks badly about someone as soon as they leave the room, they’re likely to do the same for you.

9. Eat Well

Recent research has shown that regularly consuming a high-fat diet can have similar effects as chronic stress in terms of causing depression. In addition, an unhealthy diet can also deprive your body of vital nutrients it needs to maintain physical and mental health.

To prevent depression with your diet, you should:

  • Eat balanced meals with lean protein, and lots of fruits and vegetables.
  • Reduce high-sugar and high-fat foods.
  • Eliminate processed foods from your diet as much as possible.
  • Incorporate more omega-3s into your diet, with foods like salmon or nuts.

10. Maintain a Healthy Weight

Obesity can result in low self-esteem, especially once you start adding in the judgments and criticisms of other people. According to the Centers for Disease Control and PreventionTrusted Source, there is a clear correlation between being obese and experiencing depression. A national survey found that 43 percent of adults with depression were obese. Additionally, adults with depression were more likely to be obese than those without it.

If you’re exercising regularly, getting enough sleep, and eating well, maintaining a healthy weight should fall into place.


11. Manage Chronic Conditions

People with other chronic conditions have a higher risk of developing depression. Chronic conditions aren’t something that can be avoided, but in many cases, they can be managed.

You should:

  • Consult your doctor if your condition or symptoms get worse.
  • Follow your treatment plan carefully.
  • Take your medications and make lifestyle changes as recommended.

12. Read Prescription Medication Side Effects Carefully

However, a number of different prescription medications can cause depression as a side effect. Read prescription labels carefully before taking them. You can talk to your doctor and see if other medications or treatments can resolve your condition without depression as a side effect.

A few medications that can cause depression include:

  • hormonal medications, like birth control pills
  • beta-blockers
  • corticosteroids
  • anticonvulsants

13. Reduce Alcohol and Drug Use

The excessive use of alcohol and any drug use not only is associated with higher risks of depression but also high risks of depression relapseTrusted Source. Limit alcohol intake, and eliminate any drug use as safely as possible.

Because limiting alcohol can be difficult in some social situations, you can:

  • Order an appetizer instead of a drink at happy hour.
  • Plan and invite friends to events where alcohol isn’t central.
  • Order cranberry juice; you don’t have to tell anyone it doesn’t have vodka in it.

Learn more about depression relapse »


 

14. Get off nicotine

Smoking and depression can perpetuate each other, though any type of nicotine can act as a depression trigger.

To stop smoking, you can:

  • Focus on your reason for quitting and remind yourself of this every time you’re tempted.
  • Know what to expect ahead of time.
  • Tell your friends and ask them to help hold you accountable.
  • Quit at the same time as a friend.

15 tips for quitting smoking »

15. Plan for unavoidable known triggers

There are some depression triggers, but if you know about them, you can plan for them. And that can help you cope preemptively. Examples of unavoidable depression triggers could be the anniversary of a death or a divorce, or knowing that you’ll see your ex and their new partner at your child’s school function.

To plan for these triggers, you can:

  • know that it’s coming up, and know what it will entail
  • have plans with a friend, or ask someone to check in with you
  • remind yourself that you will get through it

If you’re concerned, you can also make an appointment with your therapist for more tips to help manage it ahead of time.


7. Get Acupuncture

A medical practice coming all the way from China, and over 3,000 years old, acupuncture involves stimulating certain points on the body through the use of needles to penetrate the skin.

Why would anyone in their right state of mind want to be repeatedly poked with needles?

It is believed that by inserting needles into these specific points, pathways, or meridians, your energy flow will re-balance.

Furthermore, research suggests the pain does send a message straight to the brain. The brain on receiving this message releases endorphins as a remedy. Acupuncture works in that sort of manner.

Endorphins are ‘feel-good’ hormones and can make you get eased off.


8. Spray Some Lavender Everywhere 

Just in case you do not know what lavender is, let’s tell you a bit.

Lavender is a plant; a flower of the mint family. It is easily identified by its pleasant floral scent. It plays a lot of health roles, but for the objective of this article, we will see how it applies to fighting depression. You can know more about it here.

Research shows that lavender plays a role in aromatherapy that makes nerve cells release a mix of neurotransmitters; endorphins, and this, in turn, is helpful in keeping you eased in mind.

9. Make Music Or Use Music

Fighting Depression through music

Music is of great force, It has the ability to connect to our minds. Furthermore, due to how familiar music is, and the emotions associated with it, music can be used as a therapy that neurologically stimulates. This, in turn, incites reactions of a non-musical nature.

Using music in this form is often referred to as Music Therapy. Although music therapists are well-trained professionals, there is no need for a music therapist to enjoy the effects of music.

Furthermore, in using music to fight depression, you can dance to music. Dance plays an essential role in depressing depression!

Being exercise; the release and flow of energy, coupled with the pleasant sound of music and rhythmic movement of the body, dance should be one of the best ways to keep depression off.

You can enroll in dance classes or music classes for leisure, and keep your mind serenely happy.


10. Explore – Travel, Learn And Apply

Sometimes, it could be that the mind finds nothing around exciting any longer. You can travel to interesting places, spend some time with a friend or family member in a location that is totally different from yours.

As you travel, you’d definitely find a lot of things interesting, that can make life and hope to get revived.

Additionally, there will be new things to learn that you find interesting. Go ahead and learn them, and challenge yourself to apply some of what you learn.


In conclusion, these activities are not independent of each other, and can all be used in interesting ways to keep depression off your radar.

Have a depression free life!


 

Does this article meet your immediate needs? If yes, leave us a response in the comment box below letting us know how we were able to help.

 

If no, also leave a response on the comment box to express your concern or ask a question and we will get back to you as soon as possible.

 

Regards,

 

Just Health Care Tips.


WE ALSO RECOMMEND:

Foods That Burn Belly Fat

What To Eat After A Workout

Foods You Must Avoid If Your Blood Pressure Is High

Foods That Reduce High Blood Pressure You Never Knew

What You Must Eat To Increase Blood Flow

Foods That Make Your Brain Razor Sharp

 

Tags: lifestyle
Previous Post

Foods That Burn Belly Fat

Next Post

I Did 50 Burpees Every Day For 30 Days and Here’s What Happened

Roy Moore-Ashimole

Roy Moore-Ashimole

Roy Moore-Ashimole is a content writer who has an uncanny ability in writing and content development.

Next Post
50 burpees a day

I Did 50 Burpees Every Day For 30 Days and Here's What Happened

Discussion about this post

No Result
View All Result

Recent Posts

  • Best Waist Trimmer Belts in 2020 – Review
  • How Long do You Have to Wear a Posture Corrector? (2020 Essential Update))
  • The Best Posture Corrector Bra in 2020
  • A Weak Immune System – 7 Ways To Know
  • A Review of The Best Waist Trimmers in 2020

Recent Comments

    Archives

    • June 2020
    • May 2020
    • April 2020
    • March 2020
    • January 2020
    • December 2019
    • November 2019
    • October 2019
    • September 2019
    • August 2019
    • July 2019
    • June 2019
    • April 2019

    Categories

    • Health Tips
    • Skin & Beauty

    Meta

    • Log in
    • Entries feed
    • Comments feed
    • WordPress.org

      © 2023 JNews - Premium WordPress news & magazine theme by Jegtheme.

      No Result
      View All Result

        © 2023 JNews - Premium WordPress news & magazine theme by Jegtheme.

        Welcome Back!

        Login to your account below

        Forgotten Password?

        Retrieve your password

        Please enter your username or email address to reset your password.

        Log In