According to the World Health Organization (WHO), approximately 280 million people around the world have depression. It’s one of the most common mood disorders that anyone can easily get afflicted with.
The fact that depression comes in different forms and severity means that it can affect anyone, regardless of their gender, age, and status.
If you feel sad, empty, tired, and easily irritable, you may be having a depressive episode. However, you don’t have to be a mere statistic; there are safe depression treatments in Dubai and other ways that can help you fight this condition without medication.
Battling Depression Without Relying on Medicine
Below are the best tips and strategies that can help you beat the blues and avoid falling deeper into depression without medication:
1. Modify your diet.
One of the easiest ways to get out of a funk is to look into your diet and change it.
If you’ve been eating a lot of fried chicken, pizza, chips, doughnuts, and chocolates, avoid or reduce your intake of these foods since they are high in refined sugar and carbohydrates. These substances can cause your blood sugar to spike, which can lead to or exacerbate depression, anxiety, and fatigue.
To fight depression, add more fish, nuts, and seeds to your daily diet. Salmon, sardines, cod, Brazil nuts, walnuts, and pumpkin seeds are rich in omega-3, which studies show have antidepressant effects.
Reports also show that leafy green vegetables, carrots, berries, avocados, tomatoes, and other veggies and fruits are packed with nutrients that fight depression. These include vitamins B12, D, and K, selenium, magnesium, potassium, and antioxidants.
Turkey, clams, and mussels are also rich in these nutrients and tryptophan, which help fight symptoms of depression.
Limit your intake of coffee, carbonated beverages, and other stimulants and depressants like alcohol as well since consuming these can worsen your feelings of depression.
By improving your diet, you’ll be healthier and feel more empowered to overcome your depression.
2. Be more active.
Depression often comes with laziness and fatigue, which is why working out may be the last thing on your mind. But according to studies, exercise can help lower the symptoms of this condition, so start moving more.
Try to get at least 30 minutes of workout every day. Head to the nearest gym, swim at the community pool or go for a walk or bike ride. Don’t worry if you can’t spend an entire half-hour exercising; you can do so in staggered modes.
Also, avoid overexerting yourself; be content with a 10-minute walk if that’s what you can do now. You can extend your workout when you feel better.
Exercises with rhythmic and continuous movements can uplift your mood, so consider joining yoga, Zumba, dancing, or martial arts classes. Practice mindfulness as you follow the steps, actions, or positions.
This entails focusing on how your body feels as you rest and move. For instance, you can take note of your breathing or the sensation of each step you take as you jog in place. This additional step can help you overcome the negative thoughts fueling your depression symptoms.
3. Get more sunlight.
A recent study has proven that sunlight exposure and mental health are correlated. The subjects, who were operating nurses in China, showed better mental health when they were exposed for long periods to sunlight.
This is because sunlight improves your serotonin levels and aids your body in producing more vitamin D, which helps boost your mood. As such, aim to get at least 10 to 30 minutes of sunlight daily when possible.
If you’re going for a walk or run, do so between 10 a.m. and 1 p.m., the best time for the body to absorb more vitamin D. However, wear sunscreen and sunglasses if it’s too bright outside.
You can also work in your garden or enjoy lunch or coffee outside to bathe in sunlight. If you don’t feel like going out, open your blinds or curtains to let natural light into your home.
4. Get more sleep.
Research shows that low sleep quality is associated with depressive symptoms among young adults attending universities and colleges. If you constantly lack sleep, oversleeping, or having difficulty sleeping, you should improve your bedtime routine.
Below are some tips for enhancing your bedtime routine to improve your quality of sleep:
- Stick to a sleep schedule, which means turning in and waking up at the same time daily.
- Do something relaxing before going to bed, such as reading or taking a warm bath.
- Limit naps during the day.
- Avoid staring at your device at least 30 minutes before sleeping to avoid blue light exposure.
- Ensure your bedroom is completely dark, devoid of the tiniest light from your TV or phone, which means turning them off.
With these tips, you can get seven to eight hours of quality sleep every night, which can help you feel rejuvenated and stronger to fight depression.
5. Do things that uplift your spirit.
Think about the things that you usually do that make you happy. This may include hiking, trying new restaurants, shopping, or playing a musical instrument.
Try doing one or two of these at least once a week and decide if you enjoy them again. If you do, consider adding them to your routine since they can help you stop dwelling on negative thoughts.
You would also do well to connect with your family and close friends and speak with them about your condition. If you’re uncomfortable opening up to them about your depression, consider joining a support group. Talking to a person you trust and who’s willing to listen can help you feel you’re not alone, which can then uplift your bad mood.
If you want a bigger mood boost, help others. Donate, volunteer at a local shelter, or join a cleanup drive to find meaning in your life and to feel better.
6. Know when to get help.
When you’re battling depression, you need to understand that you don’t have to face it alone. See a specialist if you are still overwhelmed by feelings of sadness or hopelessness.
Aside from speaking with a specialist, consider neurofeedback. This therapy retrains your brain’s patterns, enabling you to have healthier thoughts and emotional balance.
Neurofeedback therapy offers a natural way for you to achieve lasting improvements since it focuses on the root causes of depression. It’s a safe, effective, non-invasive and non-pharmacological treatment for this condition.
When you’re depressed, know that you can overcome this condition.
Start by following these tips so you can go back to enjoying life again.
