Health & Diet

How To Fight Depression

Two Women JoggingPhoto by Utah Images – Douglas Pulsipher

Depression makes difficult to do whatever you want to do, and it drains your energy, hope and drive. However, overcoming depression isn’t easy and quick, but it is possible.

You have some control over depression even if it is stubbornly persistent, but you can’t just tell yourself to snap out of it. The key is to start with small things and build everything from there. It takes time to feel better, and in order to do so, you have to make positive choices every day.


Take a walk, jog or ride a bike every day from 15 to 30 minutes. People who suffer from depression are not much physically active. Make yourself to do it and if you want you can ask a friend to exercise with you in order to be motivated. It won’t take long before you notice an improvement in your mood, once you get in the exercise habit. In addition, some yoga poses may help relieve depression, along with aerobic exercise.

Get in a routine

It is important to stick to a regular routine as much as possible if you are fighting depression. Whatever activities you do, try to do them every day at the same time. You routine, anything from doing dishes and shopping to jogging and exercising, helps you to avoid syndrome known as stay-in-the-house-in-your-pajama-all-day. A routine demonstrates to everyone that you are capable to go throughout the day and that you are capable of recovery.

Set your goals

People who are depressed feel like they cannot accomplish anything, and that makes them feel worse about themselves. In order to avoid this, set for yourself daily goals. Start with small things and make your goals something which you can succeed at, like jogging for 30 minutes every day.

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Eat well

Eat good nutrition, because depression can affect your appetite. One person may overeat, while other may not feel like eating at all. You have to be extra mindful and eat the right nourishment, if depression has affected your eating. Proper nutrition can affect someone’s energy and mood. So get regular meals and eat plenty of vegetables and fruits. Try to eat something like a piece of fruit, even if you don’t feel hungry.

Avoid alcohol and drugs

Don’t drink alcohol or use drugs, if though it can be tempting. People who are fighting depression or anxiety usually drink alcohol or use drugs to relieve their symptoms, but that can only be harmful in the long run.

Drugs and alcohol affect chemistry in your brain, and the can cause problems in work, relationships, and any other aspect of your life. Also, they can dangerous if you combine them with antidepressants. Although one glass of wine won’t make a harm, people who are fighting depression should avoid consumption of alcohol and, of course, drugs.

Sleep well

Lack of sleep and depression usually go hand-in-hand. For a lot of people a lack of sleep depresses mood, and sleep problems like insomnia are common in depression. However, this is not true for everybody. Sometimes, sleep deprivation boosts mood in people who suffer from depression.

Also, it can be a trigger mania for people who suffer from bipolar disorder. A lot stays unknown about the connection between sleep and depression, and every person has different needs of sleep, but experts recommend that people who suffer from depression have enough sleep and keep their sleep-wake schedule.

Don’t overschedule

A common trigger for depression symptoms is overwhelmed and stressed schedule. It is important not to overschedule yourself, if you’re struggling with depression. If you have complicated tasks to perform at work or at home, and it is more than you can manage, try to break them up into manageable pieces.

Do something new

If you are depressed, than you are probably in a rut, and in order to avoid that, push yourself to do something new. Go to a cinema. Learn new language. Read some interesting book. Go to a museum. Whenever you challenge yourself to do something new, the chemicals in your brain change. By doing something different your brain releases dopamine, a chemical which is associated with enjoyment, pleasure, and learning.


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