9 Steps to Beat Depression and Improve Your Life

Depression

Do you often feel negative, blue, sad, worried, and unable to release yourself of thoughts that upset you? Have you lost the joy and enthusiasm in your life, or you have trouble sleeping and you struggle with a low libido? All of these are common symptoms of depression.

 Depression can be caused by grief, loss, obesity, low thyroid, diabetes, brain trauma, pancreatic cancer, sleep apnea, toxins, and more. It is estimated that 30% to 40% of all depressions have underlying medical causes.

A lot of medications are sold as a miracle cure for depression, anxiety, blue moods and low energy. But, studies show that for most patients antidepressants don’t work. They can be a disaster when not used appropriately and can make your problem even worse.

So, what is the right way to treat depression and anxiety?

If you feel depressed or anxious and it lasts more than two weeks, first get comprehensive blood work, and check up at your thyroid.

Before starting with medications, (except your condition is severe), you can try some of these simple interventions, such as:

  • A healthy, anti-inflammatory diet.

    Avoid sugar, grains, processed foods, and foods that quickly turn to sugar. A Mediterranean Diet is proven to have antidepressant effects.

  • Exercise. 

    It temporarily boosts chemicals called endorphins that make you feel good. Regular and light exercise can change your life in a positive way.

  • Take DHA and vitamins.

    Start taking folic acid (such as avocado and spinach) and fish oil, especially in the form of EPA, to boost omega-3s. It is recommended to start with 3.000 mg of fish oil a day, also salmon and tuna are rich in omega-3s.

  • Work with a therapist to eliminate the Automatic Negative Thoughts that fuel depression. Patterns of negative thinking provide the gas for depression and anxiety.
  • Change the way how you think.

    Depression leads you to jump to the worst possible conclusions.  It takes time and practice, but in time you’ll learn to fight back those negative thoughts and stop them from getting out of control.

  • Set goals.

    Set daily goals for yourself. First, start with small ones, then as you start to feel better you can add more challenging ones. Push yourself to do something new and different. This will alter the dopamine levels in the brain, which is associated with learning, enjoyment, and pleasure.

  • Get enough sleep.

    Try not to nap during the day. Go to bed at the same time every day and get up at the same time too. To improve your sleep take the computer and TV out of your bedroom.

  • Take on responsibilities.

    Don’t give up your responsibilities at work and at home. Having daily responsibilities and staying involved gives you a sense of accomplishment and can help you counter depression.

  • Make time for things you enjoy and try to have fun.

    Laugh! Laughing increases levels of HGH -human growth hormone, this helps with immunity, and beta-endorphins, which alleviate depression. Don’t give up and try hard to relearn how to do it. In time, you’ll find out that fun things really will feel fun again.

 

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