How to Avoid Depression
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.
- It releases chemicals like endorphins, which can boost mood.
- It reduces immune system chemicals that may worsen depression.
"Exercise appears to be an antidepressant in its own right and may act like an antidote to stress," says Gerard Sanacora, MD, PhD, professor of psychiatry at Yale University and director of the Yale Depression Research Program, in New Haven, Conn.
Cut back on social media time
Research has shown that increased social media usage can cause or contribute to depression and low self-esteem. Social media can be addicting, and it's a necessity to stay connected with family, friends, and even coworkers. It's how we plan and invite each other to events and share big news. However, limiting social media time can help prevent depression.
Minimize your daily choices
Researchers think that having too many choices can actually cause significant stress that can lead to depression. Psychologist Barry Schwartz, author of the book "The Paradox of Choice," describes research that shows that when faced with too many choices, those who aim to make the best possible choice - "maximizers" - face higher rates of depression.
"Both good and bad 'big decisions' are stressful," says Susan L. Marusak, MD, research physician and clinical faculty at the Mood Disorder Research Program at UCLA Medical Center and a private practitioner, in Santa Monica, Calif. "I often advise patients to wait, if they can, until they are feeling stable and euthymic before making a major life-changing decision."
Get plenty of sleep
Getting plenty of high-quality sleep is necessary for both mental and physical health. According to the National Sleep Foundation, people with insomnia have a tenfold risk of developing depression compared to those who sleep well. A lack of sleep may worsen symptoms of depression, and it is also a common symptom. To get better sleep, you can meditate before bed or avoid caffeine after noon.
Reduce alcohol and drug use, get off nicotine
The excessive use of alcohol and any drug use not only is associated with higher risks of depression, but also high risks of depression relapse. Limit alcohol intake, and eliminate any drug use as safely as possible. Smoking and depression can perpetuate each other, though any type of nicotine can act as a depression trigger.
"Alcohol is a depressant, and many street drugs deplete serotonin and dopamine, which are important neurotransmitters in relation to mood," says Dr. Marusak. "We usually recommend patients abstain from alcohol, even socially."Thank sites www.healthline.com, , www.health.com and www.wikihow.com for inspiration and amazing content they are creating, go on those sites and learn more about almost anything you want to know!