Right now, 20 million Americans are in the midst of an episode of
depression.
Some have the incapacitating symptoms of what doctors call a major
depression. These symptoms usually require professional attention because they
are very severe and demoralizing. Feeling hopeless and worthless, a person with
major depression may sleep and eat irregularly.
In the throes of severe depression, it is hard to concentrate, make
decisions, or find the energy to do much of anything. Thoughts of suicide are
common.
Depression primarily refers to a state of mind that is purely
negative, with an inclination to insufficiency and a hopeless lack of interest
to do things.
If someone has a minor depression, however, the problem is more
manageable. Experts say that people who have some minor depression will feel
lousy about themselves and lousy about their lives, but they are managing to
function at a high level.
In fact, some of the newfound ways of battling the blues are related
to what you do as well as what you feel. Here are some ways that you can
prepare your body to help prevent minor depression:
1. Put some spring in your step.
Regular exercise may be the most powerful natural antidepressant
available. It is advisable that you take a brisk walk. Exercise helps generate
the release of brain chemicals called endorphins. When endorphin levels are
low, depression occurs. Exercise also oxygenates the brain, keeping it healthy.
How much should you exercise? Thirty minutes, five or six days a week,
at moderate intensity, is a nice level to aim for to help prevent the brain
imbalances that can make you vulnerable to depression.
2. Nourish your brain.
Virtually any nutrient deficiency can result in impaired mental
function, including depression. To help prevent depression, health experts
recommend that people should take high-potency multivitamins or mineral
supplement. This will supply the brain with enough nutrients in order to keep
it properly functioning and, thus, avoid some mental disorders such as
depression.
3. Get enough sleep.
Getting less than eight hours of sleep, night after night, may lower
levels of the brain chemical known as “serotonin,” which can make you more
prone to depression. To sleep well, health practitioners recommend going to bed
and waking up at the same time every day, including weekends.
Relax before bedtime, perhaps with a hot bath. And for the soundest
sleep, keep your bedroom quiet and dark.
4. Consider some alternate explanations.
Your emotions, positive or negative, are created not by situations
themselves, but by the way you interpret those situations. A very common situation can turn into a
reason for hand wringing unless you take mental steps to prevent it.
Suppose a friend is going to pick you up so that the two of you can go
somewhere and do something fun together. Now, suppose that time passes, and
your friend does not arrive to get you. Your feelings change, quite literally,
from moment to moment. If at first you think of your friend as being
insensitive and irresponsible, you will find yourself feeling angry at him. If
you think that perhaps something bad has happened to him, you will naturally
become concerned. If you think that this person does not care much about you
and that is why he is late, you feel rejected, lonely, even depressed.
Although the situation does not change, and that your friend is still
delayed, you can have a whole range of feelings depending on how you interpret
that event.
For this reason, experts contend that situations are usually
ambiguous, open to any interpretation. Hence, your interpretation helps create
your feelings about the situation. Positive interpretations lead to good
feelings and enjoyment; negative interpretations lead to bad feelings and
depression. To stay on the positive side, try to look for the positive
interpretations.
Indeed, depressions can be very destructive if neglected. Hence, the
best way to stop the development of depression is to always put a bright light
on the blues and create a positive outlook in life.
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