Depression is a hurtful and crippling thing. It affects your cognitive, emotional, behavioral, and physical processes. An estimated 10% of adults have depressive symptoms each year, which causes conflict in families, decreased productivity at work, and unhappiness for both the sufferer and those around them.
One of the sneakiest things of depression is that it deceives you into thinking that nothing will work or that any relief would only last a short while, which keeps you stuck in a cycle of unhelpful emotions, behaviors, and thoughts.
Nonetheless, there are several medical and non-medical measures you can indulge in to combat and alleviate symptoms of depression. Along with counseling and medicine, therapists and medical professionals suggest that depressed people take actions like those listed below.
If you’re feeling depressed, try these coping mechanisms but don’t be afraid to reach out to any of the various epharmacy Kenya facilities available for help if you feel it is severe.
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Indulge In A Physical Activity
Numerous scientific researches on depression have shown exercise to be just as effective as medicine in treating mild to moderate depression. Beyond alleviating depression symptoms, exercise offers many other advantages, including better cardiovascular health, weight loss, and a lower risk of contracting several chronic diseases.
When feeling depressed, it might be difficult to get out of bed let alone exercise, so it’s better to start out easy and do something fun. Exercise that is effective for lowering depression includes going for brief daily walks, performing calisthenics for ten minutes at home, and dancing while listening to music.
Because it raises levels of endorphins, exercise helps alleviate the symptoms of depression. Mild exercise of even a few minutes per day can lift your mood by increasing endorphin levels.
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Confront Your Fears
Face your challenges squarely. Don’t shy away from the things that pose difficulties for you. Instead, challenge the negatives. When people are depressed or anxious, they may avoid conversing with others.
You may frequently have thoughts like “I’m a failure,” “No one likes me,” or “I’ll always feel this way.” Negative thoughts like these become unconscious habits, reinforcing the depressive state.
Some people lose confidence when going out, driving, or traveling. If this begins to happen, confronting these situations will aid in their resolution. A simple solution is to replace these negative thoughts with positive thoughts.
Ask yourself questions like how do I know that, how am I sure about that? When you start to think thoughts like I’ll always feel this way. Try to recall a time when you felt differently about life. Don’t be afraid to go outside. Speak to people and try to continue to track on through life. This will boost your confidence and help you know and feel that you actually can get through it. Remember, it will get better.
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Eat A Healthy Diet
When someone is depressed, they frequently eat poorly. Some people do not feel like eating and are at risk of becoming underweight. Others find solace in food and they end up gaining weight.
Sugary, salty, and high-fat junk food may provide a temporary sense of comfort, but in the long run, these foods cause blood sugar spikes, weight gain, and bad moods and antidepressants can also have an impact on your appetite.
The solution is to find wholesome foods that you enjoy, stock up on them, and eat them every day. As long as you don’t have a food allergy or another adverse reaction to the food, fresh fruit, salads, lean meats, oily fish like salmon, and whole-grain bread are all good options.
Finding wholesome foods you enjoy and training yourself to reach for these when hungry or down is critical. Consult your doctor if you are concerned about your weight loss or gain, or how antidepressants are affecting your appetite. If you get your drugs by way of online pharmacy Kenya, consult your physician so your drugs can be switched and your diet monitored.
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Get A Routine And Stick To It
For some depressed people, the issue is a lack of routine and structure in their day. Depression can make you develop poor sleeping habits, such as staying up late and sleeping during the day.
Establishing a more structured routine can help alleviate depression symptoms. Create a new healthy routine that is simple for you to follow. Simply getting out of bed and getting dressed in the morning, rather than lounging around in pajamas, is a small but potentially significant change in daily habits.
Other suggestions include calling a friend every day, going for a short walk, writing in a journal, or spending half an hour listening to pleasant music. Creating new habits and routines raises dopamine levels, which can help with depression symptoms.
A lack of routine can have an impact on your eating. Cook and eat regular meals. Try to get up at the same time every day and stick to your routine as much as possible.
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Drink Lots Of Water
Drinking enough water each day helps the body remove toxins, improves the function of internal organs, and even improves mental clarity. Many people switch out drinking water in favor of soft drinks, caffeinated beverages, and alcoholic beverages. These beverages cause the body to lose water and result in dehydration.
There are various alternatives if drinking plain water is difficult. Consider water on ice, flavoured sparkling water, or infuse ice water with a slice of lemon, lime, or fresh ginger root. Herbal teas, iced or hot, such as mint, chamomile, ginger, hibiscus, rooibos, or jasmine are also alternatives to improve the taste of water. You can also add a tablespoon or two of fruit juice to your water.
CONCLUSION
You may find it very difficult to begin these self-help activities at first. But, making even small changes every day, can quickly build momentum and increase energy.
Thus, helping the symptoms of depression to fade away. Small, daily steps toward a healthier lifestyle can have a significant impact on the reduction of mild to moderate depression symptoms.
As the saying goes, little drops of water make a mighty ocean. Even if it feels like nothing really is happening or changing, keep at it. Don’t give in. Things will surely start to look up and everything will be okay.
I wish you all the best, and I want you to know that though Rome was not built in a day, persistence made it what it is today. Take it easy. Take a deep breath. Look in the mirror and say “I got this”, then step out and do it. All the best!❤️
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