Depression is not a sign of weakness. It is a normal reaction to certain events that happen in our lives that we don't like and which we have no control over. It is normal to get depressed once in a while when the situation so warrants it. But of course it's totally another thing when you get depressed more often, sometimes with no particular reason at all, or when your depression comes to the point when your health, work performance and relationships are already compromised. If you don't want either of this to happen, consider these depression busters:
- Omega-3 Fatty Acids. You might have heard about Omega-3 fatty acids too often. These essential fatty acids have always been linked to heart health, but studies are suggesting that these are very helpful in warding off depression, too. Eating fish, therefore, will be good for depressed individuals, but experts warn not to do it every day as fish may be contaminated with toxic ingredients. To be safe than sorry, take Omega 3 supplements or Fish Oil with Omega-3 supplements.
- Sunshine. As studies show that more people tend to get depressed during the cold months experts suggest that a little bit of sunshine every morning will help keep depression away. But of course, you can't stay too long out in the sun without protection. A good time to enjoy it is before eight in the morning. At 9am, the heat starts to sting the skin already, and that kind of heat will do you more harm than good.
- Vitamins. Vitamin B-complex, Vitamin C, and Vitamin D all help to improve brain and nerve function and increase the production of serotonin.
- Exercise. A 15-30 minute jog around the plaza or your very own neighborhood can improve your mood. You may not feel like doing it, but you have to force yourself. Once you get into the habit of exercising every morning, you'll begin to notice that you are not getting depressed often anymore.
- Meditation and Deep Breathing. Meditation and deep breathing exercises can also lift your mood up while calming your nerves and bringing your stress levels down at the same time. Try this early in the morning or at night before you sleep.
- Good Nutrition. Don't let depression ruin your appetite. Eat anyway, even if you don't feel like to. But make wise food choices. Make sure to include fruits, vegetables, and walnuts in your diet. Rather than take comfort in chocolates and junk foods, munch on vegetable sticks instead. Carrot sticks, cucumber and apple slices (minus the mayo dip, of course) are great companions during snack time. Never skip your meals. Have 5-6 small meals a day, instead of 3 big meals. It's important to go easy on your stomach as a sluggish metabolism can set off depressive attacks. Avoid fried and fatty foods, then, and too much sweets.
- Talk. Verbalize your thoughts and your feelings. Don't keep them in. Talk to someone you trust - your best friend, partner, parent, relative, anyone. It's easier to cope with depression that way.
- Express yourself. Fight depression through art. Doodle, draw, dance, paint, write. Let your imagine run wild. Be creative in coping with depression.
- Hobby. Getting a hobby keeps your mind off a lot of things, including depression. If you are immersed in a project, you may even forget that you are actually feeling sad or low at the moment. Think of something you've always wanted to do and get right on it. It's never too late to start anything, you know.
Feeling low? Try these depression-busters and kick depression out of your system!