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Helpful Strategies for Battling Depression




Almost everyone is subject to depression at certain times; many different life events may contribute to these unwelcome feelings of sadness, hopelessness and despair. If you’re battling depression, you need to know that there is a light at the end of the tunnel. By choosing to fight, you will have an excellent chance of improving your mental state and becoming happy again.


Typically, when depression rears its ugly head, it causes a range of negative symptoms, such as lethargy, self-loathing, and overeating (or loss of appetite); people who feel depressed may also find that they are more prone to infectious illnesses, general malaise, and sleeplessness.


The best way to face this problem is through great medical care from a licensed family doctor (who may refer you to a mental health therapist) and excellent self-care that promotes a more stable emotional state and a healthier body.

Many people have struggled through depression that is triggered by health problems, work stress, upheaval in relationships, and a host of other causes. Now and then, depression seems to have no root cause at all. Some depression is situational (such as depression caused by a loved one’s death, or by a job loss), while other types of depression are chronic…these chronic forms of clinical depression may be related to low levels of serotonin in the human body. Chemical imbalances must be diagnosed by a medical doctor, and prescription medications (such as antidepressants, including Wellbutrin and Prozac) may be needed to boost serotonin levels.


Here are some effective ways to minimize or eliminate depression through proper medical care and self-care:

Exercise- Without proper exercise, the body does not run at peak capacity; cardio exercise, such as cycling, jogging, swimming and aerobics, stimulates the system and amplifies general health and well-being. In some cases, a sedentary lifestyle may be a key trigger for depression. To get back the positive feelings you had when you were younger and depression-free, embark on a new exercise regime that floods your body and brain with powerful “feel-good” chemicals…these are known as endorphins, and they fill the mind and body with a sense of power, positive energy, and pleasure.


Without exercise, you won’t have the endorphins that you need to feel happy. Exercise also tackles other issues that exacerbate depression, including insomnia and weight gain. Basically, if you’re not moving, you’re just making everything worse. While depressed people rarely feel like pushing their bodies to the limit with intense exercise, even moderate physical activity will have a profound effect on how the mind perceives reality.


Life will seem easier and problems will seem more solvable when you exercise for at least 30 minutes per day. To begin, get out in the fresh air and do a brisk walk around the neighborhood, or invest in some home fitness equipment that you can use while you watch TV or listen to music.


Diet – A diet that is rich in sugar, salt, and refined white flour is a recipe for severe mood swings, lethargy and depression. Many people find relief from the despair of depression by changing their diets permanently; removing junk foods with zero (or very little) nutritional value is extremely important. Embrace a new diet that is filled with wholesome whole grains, legumes, lean meats, fish (salmon and mackerel are filled with good oils and Omega-3; these elements help to ease depression), veggies and fruit. Use dairy sparingly – skim milk and light yogurt will be fine choices.

Lots of pure water is also a vital part of feeling good each day – try to drink at least 5 to 6 glasses of fresh, clean H20 every day. If you have the energy, keep a food diary and record your meals. Chances are good that your mood will improve naturally as you begin to pay closer attention to what you put into your body…


Reach Out– One of the saddest and scariest elements of depression is its ability to isolate the sufferer from other people; men, women and children who feel depressed may feel “cut off” from the solace of friendship and love. To counteract this effect, reach out to others regularly. A pastor, a therapist, a friend or a doctor will all be fine choices for communicating your innermost emotions and releasing tension and negative emotions.


When you work with a doctor and also change your lifestyle, you’ll begin to break through the darkness and oppressiveness of depression. In time, you may feel more able to cope with life, and your natural hopefulness and joy will surface once more…


The first step is facing the problem and fighting back…


Disclaimer - The medical data and advice provided here is not a substitute for the advice of a medical doctor. Therefore, this website and its operators cannot take responsibility for results based on information provided here. Always see a doctor if you need professional medical advice.For serious health matters, visit a hospital emergency room or a health care clinic.