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Powerful Depression Self-Help Techniques
By Jeannine Virtue
There are a number of easy yet powerful depression self-help techniques available. These depression self-help techniques are not meant as a replacement to professional treatment, but as a supplement to depression treatment. Try as many of these depression self-help tips as possible and watch the cloud of depression lift.
Depression Self-Help Techniques:
- Exercise daily. Exercise is known to boost people's moods. Physical activity, most specifically aerobic exercise, alters brain chemistry, releases endorphins that make us feel good and and leads to feelings of wellbeing. A number of research studies show that regular exercise can be as effective as other medication treatments in relieving mild to moderate depression.
- Add Omega-3 fatty acids to your diet with fish oil, flaxseed oil or other food sources high in essential fatty acids. Research continues to confirm the importance of omega-3 fats for treating depression. Not only can Omega-3 fatty acids boost your mood, it can also increase focus and concentrate and increase energy levels. Additionally, Omega-3 fatty acids are also shown to helps prevent and fight heart disease, cancer, arthritis, Alzheimer's disease, diabetes, hyperactivity and other diseases.
- Supplement the diet with natural depression formulas. The brain is a hungry organ that will not function well without the proper fuels. To keep the brain functioning at top performance, find a depression-specific formula designed to feed the brain.
- Avoid refined sugars and carbohydrates and add fresh vegetables and protein to your diet. Sugars, starches and caffeine may make you feel good initially but will only make you feel worse when the rebound crash sets in.
- Get an adequate amount of sleep, maintain a regular sleep pattern and try to follow your circadian rhythm of sleeping shortly after sunset and waking up at sunrise.
- Get at least 15 minutes of sunshine daily. Lack of sunshine can cause depression. Conversely, adding a daily dose of sunshine can lift depressive moods.
- Reduce or eliminate the use of alcohol and drugs. Alcohol and drugs may make you feel better for a few hours, but actually makes depression worse in the long run.
- Pray or meditate. Refining your spiritual side is as old as the mountains yet one of the most powerful and easy method to break through depression.
- Seek emotional support from friends and family, even if you want to hide away in your "cave." If you've have a major upset, tell someone close to you, and tell them how you feel.
- Avoid people who make you feel worse. You already feel bad. Don't make it worse by spending time with acrid or non-supportive people.
- Join a depression support group. If you cannot express your true feelings in person or cannot find a depression support group in your area, look for online communities and forums.
- Put off making long-term commitments or important decisions, if possible, until you reach a better state of mind.
- Look for the positives in life, even if you have to dig deep. Studies show that negative thinkers are more susceptible to depression, stay in a state of depression longer and are more likely to become depressed again.
- Practice forgiveness. We are all human and we all make mistakes. Don't carry yours or anyone else's mistakes. And while you are at it, do not assume responsibility for actions outside of your control.
- Get out of bed every morning and do something - anything. Studies consistently show that activity decreases and wards off depression. Go for a walk. Meet with a friend for lunch. Read a book. It doesn't matter what you do, as long as you do something that you enjoy.
- Help another person or volunteer for a good cause. Helping others is an incredibly powerful depression self-help technique.
- And finally, take responsibility for your recovery. No one has the power to lift the depression but you. It's up to you to make lifestyle changes, exercise, get out of bed in the morning...
About the Author
Freelance journalist Jeannine Virtue moderates the Attention Deficit Disorder Help Center, a web site dedicated to natural alternatives for ADHD, depression and stress. Go to http://www.add-adhd-help-center.com/Depression/depression_help.htm for more information about depression help and natural alternatives to antidepressants.
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