In our current society, depression is indispensable. Almost everyone uses antidepressants or knows someone who uses these medicines. Although antidepressants work well for the treatment of the symptoms of depression , they do not resolve the causes.
Nutrition, exercise, positivity, and light can all play a role in your mood and your emotional health. Although this is often sufficient to eliminate depression from your life, sometimes more is needed.
Depression and bad sense are of course very different. If you are like most people, then you have some days in between that are just great. Sometimes you feel like you have supernatural powers, and sometimes you feel like your day is messed up and nothing can be done about it. After all, life is not perfect and we all have our good and our bad days – and there is nothing wrong with that.
Depression, however, may require medical attention – and if you really think you suffer depression, then you should not waste time trying to heal yourself, then you should simply make an appointment with your doctor. That is the most important thing. Of course, you can then take steps to get your illness under control in a natural way, but it is important to first talk to someone who understands and knows your personal situation.
The regular treatment of depression
The traditional treatment of depression consists of balancing certain neurotransmitters with the help of medicines. Medicines have their place of course, of course, but many of the drugs that are focused on depression fall short. They often do not work better than a placebo, and they have many unwanted side effects . Like statins, these drugs do not focus on the real cause of the disease – but only on the symptoms. They can be effective in the short term, but to solve your problem you have to tackle the underlying causes.
Many different studies have been conducted with regard to depression. Although many deal with the effects of certain drugs, there are also studies that focus on the effectiveness of lifestyle changes and their effect on conditions such as depression. In most studies, the important recommendations can be distinguished into the following categories: being happy, spending time outside, physical exercise and nutrition.
Treat the depression step by step naturally
Before you get started with natural treatment methods, it is important that you judge your mood well, so that you can see exactly whether you are indeed making progress. Of course this takes time, but if you notice at a certain point that it really does not work, then of course you have to find another solution and take a different route.
Step 1: Keep a diary
So the first step is to keep a diary. Write down every day how you feel and whether there were certain details. Start here preferably 1 week in advance, so you can assess your mood well before you make adjustments to your lifestyle. Also give a number between 0 and 10 every day to indicate how you feel on this day, with the lowest number being the worst and the highest number being very lucky. Then do this every day and evaluate your progress every month .
Do not expect that you will go forward by leaps and bounds – you need time. But if you do not see any progress after two or three months, then it is up to the time to re-evaluate your plan of approach and adjust it if necessary.
Step 2: Plan your day
Hold on to the next schedule every day. This not only ensures that you feel better, but also creates the necessary stability:
Determine the actions you feel good about and perform them first in the morning. Try to stay here every day! So for example: if you are thrilled with an extensive breakfast, make sure you can enjoy your breakfast every day relaxed.
Plan your day from hour to hour. Set realistic and achievable goals for yourself so that you can measure your success.
Reward yourself after every action that does not automatically carry an automatic reward.
Focus on the things that go well, even if they are still so small.
Keep every day your diary to measure your progress
Step 3: Be happy
Sounds easier said than done, but something simple can have powerful effects. Studies have shown that when you focus your attention on something positive, the serotonin levels in your brain will automatically shoot up. It has been known for some time that the thoughts you think can change the blood supply to the brain, but only recently have studies discovered that your thoughts also affect the amount of neurotransmitters in your brain. For example, it has been shown that meditation has a positive effect on the production of dopamine , and feelings of happiness have an influence on the production of serotonin.
Step 4: Go out more often
We have known for a long time that just outside and as many sun rays as possible have a very big effect on your mental health. By going outside more often (and then preferably when it is light and when the sun shines), you increase your productivity, happiness and ensure better overall health. During the day you are usually in the office and of course it is almost impossible to put your desk outside and work there, but there are other ways to get outside. The reason why this is so effective is the influence of light on the function of our brains. For example, light therapy is already used more often today to increase serotonin production and to alleviate the symptoms of depression.
Step 5: Start exercising
It seems as if every article about health is also about sports. Although there is indeed a core of truth there, this shows how important sport actually is. We are made to move, our body needs regular movement, because otherwise something gets out of balance and that’s where the problems begin. Sports is certainly important – also for the treatment of depression!
Although you do not have to go to the gym every day for hours (in fact, this will probably not benefit your mental health), the right sport can have many benefits. A recent analysis of several studies has shown that sport has an extremely positive effect on depression and improving your mood in general. Particularly for mild depression, sport is now increasingly prescribed instead of antidepressants, simply because it has proved to be equally effective in these cases and because risk and side effects are virtually non-existent.
Step 6: A healthy diet
Of course you have already seen that coming after the previous step! But here too it must be emphasized how important a healthy diet is and how much influence it has on almost every aspect of your functioning! In fact, if you choose to follow only one step, follow these. Adjusting your diet is probably the best thing you can do for your health.
During a depression it is important that your diet consists of many healthy carbohydrates. Carbohydrates increase the production of dopamine, which in turn has an effect on your mental condition. Be sure to opt for natural and unprocessed sources, such as gluten-free wholegrain cereals (such as oatmeal and brown rice) and sweet potatoes. Beans and legumes should also regularly appear on the menu, because these provide your body with healthy proteins . The consumption of sufficient protein is associated with a better mood.