The feeling of depression and sadness is the natural response of the body to problems and lack of life. Sometimes it feels like a Friday afternoon, but when it lasts a few days or a few weeks, you’ve been suffering from depression. Although the common causes of depression are a combination of genetic factors, physical characteristics, and environmental and mental conditions of individuals, the most common causes of depression are known as changes in the level of hormones, inherited habits, life events, and even childhood injuries and problems. People with depression, depending on their age, gender and social status, show different symptoms , but some common symptoms of the disease can be difficult to focus, recall details and decisions, persistent fatigue, and reduced energy, disappointment and pessimism, Insomnia , restlessness, nervous overeating, or sudden loss of appetite, headache, muscle cramps, digestive problems, crying, and so on.
Related topic : Psychological Test: Are You Depressed?
- Practice focusing attention
- Laugh
- Do not confine yourself
- Take away toxic people from your life
- Caution in consuming addictive substances!
- Eat good food
- Try acupuncture
- Exercise
- Gardening
- Get involved in volunteering based on your beliefs.
1: Practice focusing attention
When you are depressed, negative thoughts, such as the water flows by the dam, will strike your mind. Since you can not control your thoughts, your fear and frustration will cripple you.
Psychologist Katie Spark, in a study on people with anxiety and depression, found that the focus and concentration of the senses, by targeting and concentrating the mind on specific subjects at the moment, inspired and strengthened the positive attitude, and therefore, to calm down The minds of these people are very useful and effective. So when you feel that you are attacking negative thoughts, put on a comfortable mattress with a lotus position and pay a visit.
The Niloufra or Chariot-style is a form of sitting that roots from the meditation tradition in ancient India. In this case, the legs are placed on opposite thighs. This mode of sitting is a mode that is customary in the Hindu Yoga tradition. It’s said that this form of sitting is similar to a lotus flower. The goal is to achieve breathing in accordance with the type of meditation practice (physical therapy) and achieving physical stability.
2. Laugh
God has put 3 ways of overcoming life’s problems for people: sleep, hope and laugh.
In Buddhism, laughter is very important, and every Buddhist should laugh about 15 minutes a day. In the Buddha’s ritual, this 15-minute laugh is equal to 4 hours of worship! Also, some Indian people are accustomed to laughing at least 30 minutes each day, and then begin their daily activities. We all also know that if we laugh at problems, we always have a point to laugh. Scientists have said that the best way to treat a variety of depressions in humans is to laugh. This therapeutic method has no cost and is always available.
Laughing is not only useful for the destruction of sorrow, it also increases the body’s resistance to all kinds of diseases. Put yourself in a funny situation when symptoms of depression occur. Watching a comedy movie, reading comic books and meeting friends can be your best bet. No matter how deep your laughter is, childish, stupid or strange. Consider a daily ration of laughter to stay away from many mental and psychological injuries.
3. Do not confine yourself
Imagine depression as a malicious monster that sits on your shoulders every day And in your ear whispers that you live in a world full of darkness and evil. It constantly reminds you that you are a worthless person and you do not deserve social relations, and some negatives like that. Do not listen to it!
According to Dr. Stephen llardy, a psychologist and author of Depression Treatment, is part of the social depression which is considered one of the main causes of disease progression. Apparently, the exit from social interactions increases the stress and the negatives of brain. So, in a depressive period, socialize with your trusted friends and relatives and let them help you out of the crisis.
4: Take away toxic people from your life
But on the other hand, keep in mind that attending and spending time with those who try to convince that you should ignore it to escape from depression. You have no benefit whatsoever. It’s just like telling someone who has cancer to say that he has tumors that are malignant or that he has diabetes who wants to remove sugar from his blood.
According to Deborah Sarani, author of Depression Life, you need to learn how to turn negative thoughts into positive thoughts as part of your needs for treating depression. So your surroundings with people with positive thoughts and acceptance of their attitudes will help you to develop positive thinking in your mind and actually put yourself in a healing environment.
5: Caution in consuming addictive substances!
As a traditional and herbal remedy for depression, the use of cannabis and silosibin (a toxic substance, the silosibian fungi or magical fungus containing silosibian that are used in recreational and traditional ways) has been commonplace. But note that both of these substances have the potential to become a drug for the body, which can produce worse psychological effects.
6: Eat good food
Vitamin D can reduce depression, dementia and diabetes. But for the treatment of depression, the use of other nutrients can also help us, luckily, on a daily basis. Substances such as amino acids, fol-ate, iodine, iron, magnesium, fatty acids, omega-3s, selenium, vitamin B and zinc.
And of course, along with these useful ingredients, there are foods that can disrupt the level of blood sugar, nervous system, or brain damage that should be avoided as much as possible. Substances such as alcohol, caffeine, artificial sweeteners, hydrogenated oils, processed foods, refined sugars and sodium-enriched foods.
7: Try acupuncture
According to a study published in the Women and Midwifery Journal, acupuncture can be useful in the treatment of depression. The researchers, with acupuncture on 150 pregnant women, were able to improve the symptoms of depression by up to 63%. Although definitive conclusions about the role of acupuncture on mental health need further research, you can still get positive results while awaiting definitive evidence of acupuncture effects.
8: Exercise
Although depression takes all of your energy, exercise (although depressing) is as good as antidepressants or even more.
In a study by Dr. Willis, 1,150 middle-aged men were examined for 10 years, and the results of the study indicated that men who have regular exercise have one quarter less depression than others. Physical activity has its own supporters as a way to get fitness, and eliminate high blood pressure, diabetes, obesity and other diseases.
Expanding research shows that physical activity can relieve the symptoms of some mental disorders, such as anxiety and depression, and prevent post-treatment recurrence. A research team from the University of Penny McCulloch found that exercise is also beneficial in the short to long term as an antidepressant drug, according to the Psychological Mathers website.
Exercise to reduce depression has the greatest impact on those who have more physical activity, and also significantly reduces the incidence of depression in all age groups, the greater the number of people with age, the more depression is attributed to it. .
Depression treatment
Exercise for both genders is beneficial for women and men, and walking and jogging are more effective in reducing depression than other types of gymnastics. The longer the exercise program and the number of sessions are, the more it will be in reducing depression. The most effective and best way to treat depression is through psychotherapy and exercise. Therefore, experts recommend exercise as part of a depression treatment program for patients.
Performing regular exercises with appropriate intensity and rhythm will increase the level of physical fitness and therefore your cardiovascular ability, which will reduce your response to cardiovascular stress and your emotional and mental responses to stress. Also reduces. In other words, by creating physical and physical abilities through sports exercises, this positive thinking that “I am strong and resilient to the hardships and problems” strengthens and psychologically puts you in a good position to face and cope with stress. Which itself will have positive physiological responses.
9: Gardening
Get involved. Although it is not possible for all people to garden in the courtyard with gardens , but flowering plants in the apartment can have a positive impact.
You can even nurture a small portion of your food in home pots and eat healthy nutrition in addition to taking advantage of the positive energy of gardening.
Do not worry about not having skills in gardening, so you can do it as fun. In a recent poll, the amount of happiness and satisfaction of gardeners from non-gardeners is considerably higher.
10: Get involved in volunteering based on your beliefs
In some situations, talking to relatives about depression is not enough. You feel that you have to go to a larger circle of people (friends, co-workers, etc.). This is a good sign. In this way, try to go to the organizations that will focus on your goals and slogans. Work voluntarily for them. Someone knows what you can do, thus, you can remove symptoms of depression, improve your health and reduce the risk of “death” by 22%! However, do not stop fighting.
The important thing about depression is: you may have to fight it for the rest of your life. Because the habit and manner of depression is to reject you and stick to you everywhere you go.
just at the moment you do not expect it, it hits your face. With all of this, if you can handle the techniques mentioned above, you can also squeeze and defeat them in every collision.
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