In recent years, stress has become a global epidemic that leads to serious mental problems like depression. People of all ages can easily get depressed due to many different reasons. A person suffering from depression tends to become pessimistic, sad, disturbed, and suicidal. If left untreated, this problem can further lead to other physical as well as mental disorders in a person. However, there are medicinal & therapeutic treatments available to control this mental problem. But, wouldn’t it be better to prevent this problem from happening in the first place?
Although, medical experts believe it can’t be prevented, yet there are ways to decrease the chances of depression. But before learning the most effective tips to lower your chance of getting depression, let’s check out its common causes first.
What are the causes of depression?
- Sexual Abuse
- Emotional Abuse
- Physical Abuse
- Various Medicines & Drugs
- Family Disputes
- The demise of a loved one
- Major Life Events
- Drug Abuse
- Severe Sickness
Best tips to prevent depression
Stay away from stress – Stress is directly linked to depression as a disturbed mind can easily lead to deterioration of mental health. Anyone can get easily stressed due to issues in personal or professional life. Several medical studies have proven the negative effects of stress on happiness, psychological health, and lifestyle of a person. Thus, you can always manage stressful situations with a positive mindset and prevent it from turning into depression.
Exercise regularly – Exercise is one of the most effective ways to keep our mind relaxed and stress-free. Heavy exercises help in releasing the happy hormones called ‘the endorphins’, into the body. Whereas, light exercises help in releasing neurotrophic factors (proteins) to boost the brain’s functioning. Thus, a person who is doing exercise tends to stay happier and mentally stronger. Medical experts around the world recommend regular exercise to people who are stressed or depressed.
Various talk therapies, such as CBT, are very effective in the management and treatment of depression. Moreover, CBT is known to be even more effective than antidepressants and other drugs. Apart from CBT, there are various other talk therapies that your doctor can suggest according to your mental state. A professional therapy counselor understands the patients in a better way and can make a difference in a few sessions. Moreover, depressed people feel more comfortable sharing their thoughts & feelings with an unfamiliar person (therapist) rather than known people.
Healthy diet – A healthy diet is very important to keep our body and mind healthy always. A combination of certain nutrients can help in boosting the functioning of our brain and keep it healthier. Most medical institutions around the world recommend a healthy diet to prevent depression. A healthy diet includes fresh vegetables, fruits, and other food products that are nutrient-dense. The main nutrients that you need to consume include proteins, vitamins, minerals, omega-3 fatty acids, antioxidants, and phytonutrients, etc. Also, drink at least 3-4 liters of water daily. The things that you need to avoid include trans-fats, caffeine, and alcohol.
Insomnia & lack of sleep are both directly linked to depression. Thus, improper sleep can negatively affect the physical & mental health of a person. This is why you need to improve your sleep quality and time through natural ways rather than medicines. Initially, you can create a strict sleep schedule for yourself i.e. sleep time & waking time. Furthermore, you can meditate or read a book in your bed just before sleep time to relax your mind. Also, avoid using mobile phones during your sleep time. Thus, by improving your sleep quality, you will be able to feel fresh and lively in the morning.
Avoid alcohol & drugs – Abusing alcohol and drugs is very closely linked to mental problems like stress and depression. This theory has been proven by many medical studies around the world. Though, consuming a small amount of alcohol is fine for mentally healthy people, but not for depressed people. The main reason behind this is that alcohol is known to worsen the effects of depression. Thus, you need to stop drinking alcohol with the help of natural ways like CBT (Cognitive Behavioral Therapy).
Avoid triggering factors – As it’s said that prevention is better than cure, the same applies to depression also. This is why you need to observe and analyze the factors that trigger stress and depression symptoms in you. It can be a frequent scenario, professional issues, a person, or a group of people. Thus, you need to understand the benefits of avoiding such factors and focus on being happier. Moreover, you will be able to manage and control these triggers to lower your chances of getting depression.
Be socially active
One of the best ways to cope up with stressful situations is to have a positive & supportive social group. It is always recommended to be around positive people who don’t let you get stressed about situations. Moreover, such people will always provide you with the right advice and solutions to your problems. Since isolating yourself can worsen the effects of depression, it is always better to share thoughts & feelings with others.
Don’t avoid checkup – If you’re noticing the symptoms of extreme stress or depression, you should quickly get a checkup with a psychiatrist or psychologist immediately. If you can catch the early signs of depression, then you can prevent it from getting worse. A professional doctor will suggest you the most suitable treatment options like medicines or talk therapy. Therefore, never neglect the symptoms of depression and get medical assistance immediately.
That’s a wrap!
So these were the 9 most effective tips to lower your chances of getting depression. These tips will not only be able to lower your chances of depression but also help in treating depressed patients. Always remember that strong will and never giving up attitude is what helps you achieve anything in life. Thus, stay positive and follow these tips to keep your mind healthy & strong.