According to World Health Organisation (WHO), more than 300 million people worldwide suffer from depression; equivalent to 4.4% of the world’s population. Almost half of these people are in the South East Asia Region and Western Pacific Region.
Having depression makes everything feels more challenging as it drains your energy, hope and drive. Going to work/school, socializing with friends or even getting out of bed can seem exhausting or impossible to put into action.
Taking the first step to feel better is always the most difficult and takes. However, by taking the following small but positive steps each day, you’ll be able to lift the heavy fog of depression, cope with the symptoms and improve your quality of life.
1. Reach out and stay in touch
Typically, when you are depressed, you tend to withdraw and isolate yourself from family members and friends. Feeling too exhausted to talk, ashamed at your situation or neglecting your relationship can occur which actually worsens your symptoms. Find a strong community of friends that can support and encourage you. Remember, reaching out is not a sign of weakness.
You can also call the 24 hour hotline Befrienders at 03-79568145 for emotional support.
When the world shuts you out, we stay open for you!
2. Do what you love best
In order for you to overcome depression, you may do things that relax and energize you. Be it your favourite hobby or something you’ve never done before. While it’s not easy to force yourself to have fun or experience pleasure, you may push yourself to do it, even if you don’t feel like it. You’ll be surprised at how much better you feel once you are out in the world.
3. Be more active
Exercise boosts your energy, helps you to sleep better, builds confidence and promote feelings of happiness and self-worth. A 2012 systematic review found that exercise can help to reduce depressive symptoms, especially when combined with psychological therapies. To get the most benefit, aim to exercise three to five days a week for at least 30 minutes. One may start with walking outside to boost your happy hormones and energy levels. There are also many choices one can try; yoga, pilates, running, barre, or burst training. Pair up with an exercise partner so you can socialize and to keep you motivated.
4. Get your daily dose of sunlight
Did you know? Sunlight can help boost serotonin levels (happy hormones) and improve your mood. Whenever possible, get outside during the daylight and expose yourself to the sun for at least 15 minutes a day. You may take a walk during lunch break or spend time gardening. Try exercising (hiking, walking in local park, playing tennis with a friend) while under the sunlight for double benefits.
5. Eat a healthy diet
Boost your mood with foods rich in omega-3 fatty acids as they stabilize mood. Examples are salmon, mackerel, anchovies, sardines and tuna. Avoid caffeine, alcohol, and trans fats as they can adversely affect your brain and mood.
Seeking help for depression
If you have taken these self tips and make positive lifestyle changes, but still find your depression worsening, seek professional help. Treatment for depression include psychological therapies like cognitive behavioural therapy (CBT) or counselling and antidepressants. With the right help, you can overcome depression.
References:
- Depression | WHO
- 8 tips for living with depression | Verywell mind
- Tips for coping with depression Tips for coping with depression | NH
- Coping with depression | HelpGuide
- Cooney GM, Dwan K, Greig CA, Lawlor DA, Rimer J, Waugh FR, et al. Exercise for depression. Cochrane Database Syst Rev. 2013 Sep 12;(9).
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