Millions of people, regardless of their origin, suffer from depression and anxiety disorders. Despite this widespread problem, a survey by the University of California revealed that at least 23 percent of every 1,000 adults do not want to fight depression with antidepressant medications. If you or someone you know fights depression, be assured that there are proven ways to relieve this debilitating disorder without taking any medication.
“A big part of depression is feeling very lonely, even if you are in a room full of a million people. »- Lilly Singh
10 Ways to Relief Depression Without Medications:
1. Sleep Sufficient:
Scientists have been trying to investigate sleep therapy as a way to fight depression in people with insomnia. The first trials have been promising so far. Because sleep can improve the structure and function of the brain, it can also facilitate better mood regulation. If sleep therapy is supplemented with conventional therapy, such as talking to a psychologist, then curing depression could succeed at a rate greater than 40 percent.
2. Eat More Foods That Improve Serotonine:
Serotonin, also called the happy hormone, serves as a mood stabilizer. When your body has high amounts of serotonin, you tend to be calmer, emotionally stable and more concentrated. Foods rich in serotonin include spinach, eggs, salmon, chicken or turkey meat, milk, bananas, pineapple, melon and nuts.
3. Do Not Skip Meals, But Also Eat in Excess:
Your eating habits change when you are depressed. You lose your appetite or turn to food to temporarily improve your mood. But whether you use food as a mechanism to cope with the situation or avoid it completely, you run the risk of making your depression worse because the way you eat affects the chemical balance in your body. It is important that you eat your meals regularly. If you don’t feel like eating, why don’t you ask a friend or family member to eat with you? Also, avoid foods high in sugar because they can cause mood swings.
4. Take a Little Sun:
The cold winter season can trigger feelings of depression and sadness in some people. Experts noted that this seasonal affective disorder (SAD) probably because the people are forced to stay at home and just gets sun, a rich source of vitamin D. Lack of vitamin D has been linked to several mental disorders in several studies.
“Failure to receive sunlight can also affect the normal cycles of light and darkness that the brain expects every day”.
As a result, the chemical production of the brain is disrupted and unbalanced, which affects the mood of the person.
5. Practice Meditation:
Practicing meditation – or learning and paying attention techniques – can help the body manage stress. This was evidenced in a small study that consisted of 70 adults diagnosed with anxiety disorders. The research showed that, over time, a person who dominates meditation can also control his emotions at the cellular level. With constant practice, a person who meditates grows in the ability to pay better attention to his bodily sensations. As such, you can learn to distance yourself from negative thoughts to create a more positive energy.
6. Write Your Feelings:
He needs a way out when he is overwhelmed by emotions. For some people, keeping a diary allows them to process their thoughts and feelings. Writing can be therapeutic, as it helps put things in perspective. It also makes you aware of the patterns and triggers you encounter every day if you keep a record of what is happening to you. Therefore, he is in better control of his life.
7. Seek Social Support:
It is said that one in 10 people feel more depressed when they have no one to talk to about what is happening. I should know that he is never alone. Isolating yourself from social situations can only worsen your feelings of loneliness. If you think you don’t have enough friends, and then make new ones. Seek company by joining clubs that appeal to your interests and hobbies. You can also join a depression support group to connect with those who really understand their struggles.
8. Do Something That Has Never Been Done Before:
Trying something new and different increases the levels of dopamine in your brain. This hormone creates pleasure, enthusiasm and motivation, which are often lacking when one feels depressed. The new activities open the doors to exciting challenges that can get you out of the routine. So why don’t you sign up for a cooking or language class, volunteer at an animal shelter or a soup kitchen, or travel if you haven’t tried these things before?
9. Stay Involved:
Once you join amateur groups or volunteer in a shelter, stay involved in the activities. Having new responsibilities and keeping your agenda full can give you a sense of accomplishment and fulfillment. Your perspective of life also changes when you experience serving others, as it will keep you in touch with reality.
10. Reduce the Means of Social Communication:
While it is true that social media helps you stay in touch with friends and family anywhere in the world or with your support group, they can also have negative effects on your image and self-esteem, which in turn can trigger depressive symptoms.. People tend to compare themselves with others on Facebook, Instagram or Twitter and conclude that their contacts have a better life than they do. You don’t need to completely remove social media applications from your phone, but you can minimize the use of technology to stay connected. Even so, it is better to build friendships in person than through a screen.