Depression is a common mood disorder that can affect your mind and body. Depression can make you lose interest in what you once enjoyed. Fortunately, you can take steps to help manage depression and live your best life.
For those who may not know, depression affects approximately 300 million people or more than 4% of the world’s population, 2% of them having severe depression. You may feel that you are the only one facing depression, but according to WebMD, depressions are very common. It is estimated that roughly 19 million Americans suffer from a depressive disorder. Signs and symptoms of depression include:
- Feelings of hopelessness
- Feelings of guilt
- Loss of interest in previously enjoyed activities
- Lack of energy or motivation
- Difficulty thinking, concentrating, remembering details, or making decisions.
- Irritability, restlessness
- Sleep disturbances, e.g., insomnia or oversleeping
- Overeating or appetite loss
- Tiredness and lack of energy almost every day.
If you have any of these symptoms, you may be depressed. If so, take heart some things can help, and most importantly, you are not alone. Here are things that can help manage depression.
Many people looking for an alternative to antidepressants have turned to kratom. But is it effective? Some studies also show that kratom can help manage depression. You can get your supply from reputed brands like bigbearkratom and one must buy products like white bali kratom to see its effect .
In one study, researchers found that kratom helped reduce depression and anxiety symptoms in mice.
In another publication, researchers found that people who took a specific kratom extract called Mitragyna speciosa (MIT45) reported less depression and anxiety compared to those who took a placebo.
Like prescription antidepressants, kratom also works on our brains’ opioid receptors. These receptors regulate pain and emotions such as pleasure and reward. Some researchers believe that low levels of opioids in our brains may play a role in causing depression.
Break up tasks into small chunks
If you have depression, even the most basic tasks can sometimes seem like the hardest things to do.
Remember that you don’t have to do everything at once. Break up tasks into small chunks and do what you can, as you can.
For example, if you’re finding it hard to get washed and dressed, try just getting washed. Then set another goal to get dressed later on in the day.
If you’re feeling really low first thing in the morning, try not to pressure yourself to get things done before lunchtime.
If you feel more able to accomplish things in the afternoon, use that time instead.
Physical activity is a powerful depression fighter. It is one of the most critical recovery tools in your arsenal. Research shows that regular exercise is effective as a medication for relieving depression symptoms. And that it can also prevent relapse once you’re well.
For example, one study found that walking 10,000 steps a day—about five miles—helped reduce depression in people who had been treated for the condition.
Exercise, especially aerobic exercise, has long been thought to help alleviate depressive disorders by increasing serotonin levels in the brain and building new brain cells. Exercise is also known to lower anxiety and help you sleep better, both common issues for people with depression.
Eat a healthy diet
Depression can affect appetite, so it is possible to go for long periods without feeling hungry. However, avoiding food can make you feel physically weaker and exacerbate feelings of low mood and lethargy, so try to eat regular, well-balanced meals.
Some antidepressants can also interfere with your appetite or make you lose your sense of taste so that even ordinarily appealing foods taste bland or unappealing. If this is the case, try to eat more regularly spaced meals rather than trying to eat three large meals a day.
It’s also helpful to keep healthy snacks at home, at work, and in your bag or car to access something nutritious should a hunger strike. Fruit, nuts, and seeds are all good choices.
Mindfulness is the practice of being fully aware and present in this one moment.
When depressed, your mind can be flooded with negative thoughts about the past or the future. Mindfulness allows you to concentrate on the current moment, freeing you from these negative thoughts.
We all have too many things on our to-do lists and too many distractions competing for our attention. It’s easy to lose track of what’s important and what brings us true joy. You can learn to ground yourself in the present moment through mindfulness exercises.
Mindfulness meditation is a simple practice that can help you become more mindful throughout your day. Find a quiet space and make yourself comfortable. Set a timer for four to 10 minutes, close your eyes, and focus on your breath. When your mind starts to wander, gently bring it back to focus on your breath.
When it comes to depression recovery, you are your best-case scenario. Each of these steps is manageable, even if it doesn’t make sense right now. Start with one that seems easiest to accomplish, and then move on to the next when you feel comfortable. If there is anyone thing we want you to take away from this article, it is that it is possible to move through depression. You will come out the other side and breathe again. You will smile again.