Depression is one of the most harmful pathologies that exists. Silently and gradually he takes control of the person, first takes away the desire to have fun, then suppresses the taste of the things he used to enjoy and, finally, takes away the meaning of life, to the point that many consider that the suicide is the only possible solution.
On the other hand, depression also has a huge impact from the physical point of view. In fact, neuro scientists have discovered that the brain of depressed people has a level of inflammation 30% higher. And the inflammation at the cerebral level is the anteroom of neurodegenerative diseases, such as dementia’s.
Getting out of the deep pit of depression is not easy, so it is important that we stay alert and be able to recognize depressive symptoms so that we can combat depression as soon as it occurs. In fact, it is easier to deal with depression in its early stages than to treat a deep depression that has been in place for years.
7 Tips to Fight Depression
1. Practice more physical activity. When we get depressed our movements slow down, and we even talk more slowly, it is as if our life passes in slow motion. These movements are recorded by the brain, which only serves to reinforce apathy and depression. However, when we do the physical activity, we break that vicious circle. Also, numerous studies have shown that endorphins that are generated during aerobic activity are a natural remedy to combat depression.
2. Socialize more. Depression tends to isolate us, but in these cases, loneliness is a very bad companion. That’s why it’s important that you do not lock yourself in the house, go out for a walk, call that friend you have not seen for weeks, or you get to meet new people. In fact, research at the University of Toronto has found that people with major depression can quadruple their chances of recovering fully if they have adequate social support. Social relationships and emotional support are key pillars to combat depression and get out of that hole.
3. It carries a regular sleep pattern. It has been shown that sleep is critical for the brain to remove waste substances from its metabolism, having the opportunity to regenerate. People with depression often have difficulty sleeping but striving to maintain a healthy sleep routine will have a positive effect on their mood. In fact, a study conducted at the University of Michigan found that the effectiveness of antidepressants improves by 63% when the person manages to sleep for eight hours.
4. Take the sun.
Being shut up at home feeds depression, laziness, and apathy. That’s why it’s important that you go out and sunbathe. In fact, it has been shown that ultraviolet rays increase the production of serotonin, a neurotransmitter related to the feeling of well-being that can help you fight depression. Also, being in touch with nature is very beneficial to the mood. This was confirmed by psychologists at the University of Queensland, who found that people who spend only 30 minutes outdoors in a park, even when seated, enjoy better mental health.
5. Find a hobby. One of the most powerful weapons of depression is apathy, and the best way to combat it is to spend time on an activity that appeals to you. Keeping the mind active and reaching a state of flux is an excellent medicine against depression. Try to get involved in activities you enjoy and decrease pressure and commitment. Often, when depression is in its early stages, it is enough to reduce daily stress and give yourself time to relax and rediscover the pleasure of life.
6. Enjoy the music. Music is a very powerful tool to regulate the mood since it directly affects the oldest structures of the brain. In fact, numerous studies have shown that both listening to music, singing and even dancing are very beneficial activities to combat depression. Music is a source of joy and stimulates the production of endorphins, neurotransmitters that make us feel relaxed and happier. So, whenever you can, enjoy your favorite music.
7. Decide to beat depression. To cope with psychological disorders, willpower is not enough. Depression is not a matter of willpower, but no doubt was committing yourself to change and being perseverant will help to put depression behind you faster. If you think “those tips to combat depression are very good but will not work in my case,” its effectiveness will be drastically diminished. You can also consciously fight against depression by choosing to be happy or at least trying. Always remember that ” falling is allowed but getting up is mandatory .”