Millions of people worldwide suffer from a variety of different mental illnesses, with the most common mental disorders being anxiety and depression. Depression is a common mental disorder that affects over 121 million people in the world. It is listed among the top causes of disability across the globe, but the good news for those who may suffer from it is that 80% to 90% will recover. There are many lifestyle changes and stress management techniques you can use to prevent or avoid depression. There are certain triggers that can cause us to experience depressive episodes. While triggers may be different for everyone, these are some of the best techniques you can use to prevent or avoid depression relapse. Here are 10 simplest ways to avoid depression from your life forever.
10 Simplest Ways to Avoid Depression from your Life forever
There’s nothing like tossing and turning all night to put you in a bad mood, but sleep disturbances may go further than that. According to researchers, disturbances in circadian rhythms have been linked to depression, and resynchronizing circadian rhythms using melatonin supplements or light therapy may actually have antidepressant effects. Whether you’re dealing with major depression or just looking to boost your mood, improving your sleep hygiene is an important first step. Go to bed at the same time each day, turn off the screens a bit earlier than normal, and look into light therapy if your work schedule means you don’t get much sunlight.
Exercising regularly is one of the best things you can do for your mental health. According to the Mayo Clinic, exercise can help in the treatment and prevention of depression in several key ways. It increases your body temperature, which can have a calming effect on the central nervous system. Exercise releases chemicals like endorphins, which can boost mood. It reduces immune system chemicals that may worsen depression. All types of physical exercise can help treat depression, but it’s best to exercise regularly.
Eating a low-fat diet, rich in vitamins, nutrients, omega-3s (found in fish), and folic acid can be helpful for mood regulation and balance. You are what you eat, after all. If you eat healthily, you’ll feel healthy – inside and out. Some cultures have incredibly low rates of sugar consumption. Not so coincidentally, their depression rates are significantly lower than those cultures where the sugar consumption is high. Cut processed, sugary foods out of your diet and you may start feeling remarkably better.
Alcohol is a depressant that can alter your mood without you even realizing it. What’s more, those at risk for depression are also at greater risk of alcohol abuse and developing alcoholism. To be safe in the short and long term, just avoid it. One glass of red wine a day has been shown to be beneficial in some studies. That’s one glass or 5 ounces. No more!
Meditation has been around for thousands of years, but for most of that time, it was practiced mainly by monks in spiritual settings. Over the last few decades, however, scientists have started to discover that meditation is one of the most powerful natural interventions for anxiety and depression.