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8 Effective Ways That Can Help Fight Depression (Without Drugs)

8 Effective Ways That Can Help Fight Depression (Without Drugs)

When you look around our societies today, almost everyone is on antidepressants or knows someone who is. People who are depressed suffer from dominating sadness, a blue mood, emotional numbness, empty feelings, anxiety, hopelessness, loss of self-worth, indecision, or some combination of these. When you’re depressed, it often feels like nothing in the world can make you feel better.

Antidepressant medications help to manage depression, but these drugs often only treat the symptoms of depression and not necessarily the causes. Sometimes you may need to do more than take a pill to lift your mood and beat depression to feel good about yourself again.

Here are eight ways that may help fight depression (without medications) so you can enjoy life again.

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1. Share what you’re going through with people you love and trust.

Don’t feel embarrassed confiding in a friend or voicing your struggles. Talking about your problems or worries is not a self-centered or self-pitying endeavor; it’s an act of courage. It can be the best thing you do for yourself to lighten the burden and begin the process of regaining your happiness. The people you talk to don’t have to be able to fix you, they just need to be good listeners. Sometimes all we need is a listening ear.

2. Keep a “thought log.”

Whenever you experience negative thoughts or sudden burst of sadness, jot down the thoughts and what triggered them as clearly and succinctly as possible. The act of writing down your worries is calming and therapeutic. Review your log when you are up to it. Read it with an open mind. Consider if the negative feelings were truly warranted. Question if there’s another way to view the situation. Worries and doubts oftentimes dissolve under scrutiny. If that happens, that’s great. However, if the worries are based on genuine risks, take additional measures to manage them.

3. Redirect your focus to the positive.

Of course, this is easier said than done when you have depression. That said, studies show that when people pay more attention to the positive it leads to improved moods due to a corresponding increase in their serotonin levels. An imbalance in serotonin levels may influence mood in a way that leads to depression. One technique that can help to redirect attention to the positive is meditation. Meditation has been shown to increase dopamine levels, serotonin levels, and boost feelings of happiness. Use meditation to “turn on” a state of happiness that can replace sadness. You can also try Heart Math training, which has been shown to strengthen the part of the brain responsible for turning on the “happy state.”

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4. Go outside more.

The importance of regulated sunshine and light exposure for lifting moods (as well as energy levels) is huge. Light increases your productivity and happiness. Studies show bright light exposure may also help increase serotonin levels in the brain and alleviate depression symptoms. Aim for at least 15 minutes of sunlight a day to lift your mood. If you live somewhere with little winter sunshine, think about installing some halogen bulbs in your work area or getting a wakeup light.

5. Practice relaxation techniques.

As already hinted, daily relaxation practices bring real benefits to people with depression. They increase dopamine levels, which reduces stress and increases feelings of happiness and well-being. A daily relaxation practice can help relieve symptoms of depression. Apart from meditation, try relaxation practices like yoga or tai chi to calm your mind and increase your energy. You may add a motivational element to some practices by repeating a mantra or a word or phrase of self-affirmation as you move.

6. Get the right kinds of exercise.

A review of many of the available studies concluded that exercise is extremely effective for improving both mood and depressive symptoms. So much so, some government agencies are prescribing exercise instead of antidepressants, explaining that “the risk–benefit ratio is poor for antidepressant use in patients with mild depression.” So get exercising. Aim for about 30 minutes of exercise per day. You don’t have to sweat strenuously. You’re not training for the Boston Marathon. Exercises that are continuous and rhythmic (rather than intermittent) are good choices. This gives you lots of options like walking, swimming and stationery biking.

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7. Change the types and amounts of food you eat.

This is possibly the most effective way to fight depression and improve mood. Studies show that consuming a diet high in omega-3 fatty acids, clean saturated fats, and moderate amounts of animal protein can give your body what it needs to improve mood. Some of the proteins in whey or milk serum can actually improve mood after just a few hours. In cases of light to moderate depression, tryptophan can also help to improve mood. Even in healthy individuals who are slightly more irritable than usual, small amounts of tryptophan can make them less irritable and more agreeable.

8. Adopt a pet.

Nothing can replace the joy and pleasure of human-to-human connection, but pets can bring a lot of joy and companionship into life. They help you feel less lonely and isolated. Caring for a pet can also take your mind off your own troubles, forcing you to get up and about more. Let’s face it, if you get a dog you’ll have to walk them sooner or later. All of these examples are powerful antidotes to depression.

Bottom line:

If you find your depression is getting worse, seek help from a physician as soon as possible. If you know someone who seems to be showing symptoms of depression, encourage them to see a doctor.

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Depression is an illness (not just a mood) that can be treated. You can feel better!

Featured photo credit: Sad and depressed young woman via shutterstock.com

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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