Depression can be horrible and debilitating. It’s so much more than just the blues, and unfortunately, it can last anywhere from weeks to years. Most people find themselves in a battle to beat depression at some point in their lives, so there’s a lot of research and information available on the topic. The following is a short list of a few strategies that might help you.
• Consider making an appointment with your primary care doctor
Even if you’re not planning on taking anti-depressants, your doctor may be able to give you some insight as to why you’re feeling down. If it’s a medical condition that’s causing you to feel fatigued and depressed, then there may be a simple solution that could have you feeling like yourself in no time. To beat depression, you need to explore all of your options, so don’t be afraid of mixing traditional and alternative therapies (such as meditation methods) to find the right combination for you.
• Find other support
Talk with close friends, family, religious counsel, a therapist, or other trusted individuals. Human contact is so important, and knowing that others close to you have dealt with similar depressive issues can be reassuring. They can lend an ear to listen, and sometimes give you strategies that have helped them beat depression as well. Try going for a walk/jog with a close friend. That leads to another important coping strategy….
Make sure you get regular cardiovascular exercise. There will probably be days that you don’t even feel like getting out of bed. Been there, done that. Combat those days by telling yourself to just go for a 3-5 minute walk. Set a small goal so that you will just get out of bed. More than likely after 3-5 minutes you will feel better and want to continue. There are many forms of cardio exercise. However, walking is something most everyone can do because it doesn’t require equipment or special skill. So get out there and walk, and soak up some vitamin D from the sun’s rays (weather permitting).
• Evaluate Your Diet
Vitamin D is an essential vitamin for mental and physical health. However, it’s not the only nutritional requirement to ward off depression. Just as the old saying goes, “you are what you eat.” There are foods to avoid to beat depression, such as fatty foods, for instance. Then, there are other foods, like fruits and veggies, to eat more of. Make small changes to your diet, a little at a time. Don’t tell yourself you are going to give up all sweets, for example. Set small, achievable goals so that you will develop healthier eating habits over time rather than becoming frustrated and giving up altogether.
• Use Mindful meditation methods
Find a quiet room, sit, and focus on your breathing. Try to do this daily. This trains you to you observe, rather than react to, emotions. Practice these meditation methods regularly, and you should find that your mood improves.
Remember, depression is not a constant. It will come and go. As you learn to cope with and eventually beat depression you may incorporate all or some of the above strategies, as well as come up with some strategies of your own.