Over 120 million people in the world are affected by depression.It is listed as one of the top causes of disability in the world, but the good news for those who may suffer from it is that 80% to 90% will recover.There are many ways to decrease your chances of getting depression, even though there is no guarantee that you can prevent it.
Step 1: It's important to exercise regularly.
Exercise is a natural antidepressant.A recent study showed that all of the therapies show the same effects.If you want to get the most out of your workout, do weight-training and cardio, which have shown to be even more beneficial than just one or the other.Exercise increases dopamine in your brain, which makes you feel better.Your brain makes new connections when you exercise.If you have had more than one episode of depression, you are more likely to have a relapse.Taking care of your body can limit the chance of a repeat.
Step 2: It's important to get the right amount of sleep.
It helps your body function at its best, as well as easing your mind.Young people are prone to depression and other mental illnesses if they don't get enough sleep.If not more, aim for 7 hours a night to keep your mind and body in tip top shape.It is not always possible to get 8 hours of sleep a night.Only you know the amount of time you need to function at your best, figure that time frame out and try to hit that goal every night.All the stimuli your brain has to sort through takes a toll.The brain accumulates so much information that it slows down.Recent research shows that sleep gets rid of the things that keep your brain from performing well.
Step 3: It's a good idea to eat a healthy diet.
Eating a low-fat diet rich in vitamins and minerals can help regulate mood and balance.After all, you are what you eat.You'll feel good if you eat healthy.Higher instances of depression are linked to excessive sugar consumption.If you eat a lot of sugar it can cause yourglucose levels to spike then drop low, which can make you feel depressed.You may start to feel better if you cut out processed, sugar-laden foods from your diet.
Step 4: Don't use alcohol and drugs.
Alcohol can alter your mood without you even knowing it.People at risk for depression are more likely to abuse alcohol and develop alcoholism.Don't be safe in the short and long term by avoiding it.Some studies show that one glass of red wine a day is beneficial.That's 5 ounces.No more!
Step 5: Take care of your overall health.
Depression can increase the risk of heart disease and diabetes.People with mental illnesses have higher rates of physical illnesses.The more physical ailments you have, the more likely you are to be depressed.Stay on top of your health!Some medical conditions share symptoms with depression.Problems with the hormones can make you think you're depressed.You can get the correct treatment for your condition if you get regular medical care.You should visit your doctor for regular check-ups.Your body is setting your mind up for success if you eat right and exercise.
Step 6: It is important to have a positive attitude.
Much of life is a prophecy.Chances are you will fail if you feel like it.Think positively to avoid spiraling downward.It will be easier to live in the day-to-day.Put a stop to negative thoughts if you catch yourself."Tomorrow I'm going to think about that."You know what happens.You forget what you are going to think about tomorrow.
Step 7: Do not blame yourself.
It's a one-way ticket to having the blues if you take everything on your shoulders and watch everything that goes badly as your fault.You are only one of a million factors that can affect the world.Accept that you cannot change and focus on changing what you can.Your brain misfiring is caused by being depressed.You have no control over that.You have no control over who you are or how you feel.You aren't responsible for anything else.
Step 8: People who would like to volunteer.
Getting out of your head and into the zone of helping others helps keep you busy, your mind buzzing with positive vibes, and you feel good about yourself and the world around you.A positive attitude is fostered by volunteering.It is a win-WIN.Not sure where to start?You can talk to your local hospital, church, school or daycare.You can work at homeless shelters, soup kitchens, and children's homes.
Step 9: To cultivate your self-esteem, find an outlet for your passions.
You should only spend your time on things you enjoy and are good at.It will help you find an outlet and distress, but it will also make you feel good about yourself.Do not have one that comes to mind?It's great!This is the perfect reason to pick up a hobby that you've always wanted to do but never had the time for.Go for it even if it's piano, painting, archery, or metal welding.You are the only thing standing in the way.
Step 10: Take care of your stress with yoga, meditation, or even video games.
It is easy to get stressed out in this day and age.It is important for everyone to have de-stressing habits.Taking up yoga, meditation, acupuncture, hypnosis, talk therapy, or even just taking time out with your friends can help you bust your stress levels.Not into yoga?No problem.Activities like reading, knitting, cooking, and video games work well.You should be able to find them relaxing.Even if it is just sitting in your office chair, try to take at least 15 minutes of "me time" every day.It is not being lazy to stay at your best.
Step 11: Think of the things you are grateful for every day.
It's much easier to say "thinking positively" than it is to do it.It is difficult to start if you don't do it often.Think of 3 things you are grateful for every day.It's a good idea to wake up in the morning.This will help you be positive throughout the day.Write them down as well.You can review the wonderful things you have going for you if you go back into your journal.It's hard to come up with something when you wake up, so get started with this book.
Step 12: Talk therapy.
It has been shown that cognitive behavioral therapy can be helpful to anyone who needs talking out and listening to what they have to say.Being proactive about your mental health is what a therapist is supposed to do.It doesn't mean you have an issue, it just means you want to be the best person you can be.A therapist will guide you through possible solutions if you talk about what you want to discuss.Positive thinking and retraining the brain to create new thinking patterns is what many people focus on.If you aren't interested in therapy due to finances, scheduling, etc.In the worst of times, make sure you have a friend or two with you.It is infinitely valuable to have a shoulder.Make sure you are there for them as well.
Step 13: You can join a support group.
If you have struggled with depression before, you know how bad it can be.It will help you find people that know what you are going through and you will be able to help them, so joining a support group will keep those minutes at bay.Talk to your doctor, psychologist, church, or your friends if you want to find one in your area.Everyone knows someone that is dealing with depression, if they don't deal with it themselves.
Step 14: Keep those that love you close.
All of us are likely to go crazy if we don't have friends and family around.It's important to have a social network to feel secure and happy.For when you need them and when they need you, keep them nearby.If you don't feel like seeing others, try to be social.These are the times when it is most important.It is impossible to see that others could help us feel better when we are feeling down.
Step 15: Make time for fun.
It's getting more and more of a race.The stakes are higher and students have to study harder to succeed.It is easy to get wrapped up in school and work, but that is not the case.Life will get us down in the dumps if we don't have time for fun.Take a night or two off for yourself.Have a good time with your friends and family.It will help you feel secure and strengthen your connections with those around you.
Step 16: Do not take on too much.
Everyone these days is doing some sort of balancing act, and most of the time it is to their disadvantage.If you want to limit what you take on, spread yourself thin and pull out your hair.Say no when you need to.Investing your time in a few things will make you feel productive and calm.Sometimes it's okay to say no to favors that your friends ask.You can't handle three people's problems at the same time.Take a cue from yourself and relax if you feel like you're being spread thin.It's all you need.
Step 17: Know your weaknesses.
Everyone goes through moods.It is possible to counteract bad moods if you know when they will occur.Some people think it is hormonal.For some, it is an old anniversary, birthday, or death.Accept that you will feel vulnerable during this time and surround yourself with others, make plans, and keep your mind off of it until it passes.Being aware of your situation is the best thing you can do for yourself.Knowing how you feel will make dealing with any emotion easier.It will be easier to talk about it with others and make sense of it, and then it will go away.
Step 18: Don't stop taking your medication if you're worried about a relapse.
Don't stop taking the medication when you feel better, even if you were prescribed it for a previous episode of depression.It is recommended that you take it for 6 months to keep your body in the same routine.Discuss this with your doctor.There are lots of people who are anxious to get off their medication.Follow your doctor's advice if you talk to him or her about what they think.
Step 19: The earliest sign of a relapse is treatment.
You should consult your doctor or therapist immediately if you start to feel sad or angry.When tackled early, these things are easiest to tackle.It doesn't matter how many times you fall.It's all about getting back up.Don't measure your success on the stability of your emotions, all you can do is be strong and carry on.