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Natural Ways to Fight Depression

Natural Ways to Fight Depression

According to the World Health Organization (WHO), some 350 million people suffer from depression all over the world, making it a problem of truly global proportions.  Depression comes with an array of difficult signs and symptoms, including feelings of hopelessness or despair, physical pain, fatigue, problems with eating and sleeping and sometimes even thoughts or attempts at suicide.

The good news is, however, that along with medication and counselling, there are a lot of natural lifestyle choices you can make to help support your journey back to good mental health. Most of them are so simple that they might surprise you!

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    Regular Exercise

    This can be a difficult lifestyle choice to make because of the fatigue that depression can bring with it, but if you can manage it, regular and gentle exercise can support your emotional health. This is because physical activity release endorphins, natural “feel good” hormones that can help raise your mood levels naturally. Regular exercise can also combat stress, with frequently goes along with depression.

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      Stress Management

      Stress — and in the inability to cope with stress — is often an underlying cause of depression or can at least make the problem worse.  So taking up a stress-busting exercise like yoga or tai chi or learning how to meditate can help to deal with these feelings of anxiety and make them easier to cope with in healthy ways.

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        A Healthy Diet

        Many people with depression will tend to either over- or under-eat, leading to problems with weight.  However, a healthy, balanced diet with good portions of foods throughout the day can help you cope with depression by keeping your blood sugars balanced and your energy level steady; it will also help you to get the vitamins and minerals you need to keep your nervous system (including your brain) healthy.

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          Natural Supplements

          There are also plenty of herbs and supplements out there that can also help you conquer your depression.  One of them is fish oil supplements; it has been found that the omega-3 fatty acids in the oil support the health and balance of the nervous system. Another one is St. John’s Wort, which is thought to help depression by increasing levels of serotonin, a “feel good” hormone in the brain. However, you should talk to your doctor before beginning any supplement to make sure it will not react with medications you are already taking.

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            Social Time

            One of the hardest parts of depression is how lonely and isolated it can make you feel. So even if you don’t always feel like it, get out and socialize and allow the support and love of your friends and family to get you through the tough times.  Support groups, friends, people from your church or other place of worship can all play a role in giving you the emotional strength you need as you work to get well.

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              Sleep

              If you are fighting a battle with depression, the importance of getting a good night’s sleep (ideally between 7 and 8 hours a night) cannot be over-emphasized. Sleep deprivation can make feelings of depression — as well as stress and anxiety — much worse and can put a strain on your nervous system and brain. However, make sure not to oversleep, which can be a struggle for some people who suffer from depression.

              The takeaway here is that if you are battling depression, you are not alone — and you can also be empowered to make the lifestyle changes that will help you overcome with problem.  A healthy, balanced diet, sleep, stress management, supplements and the support of friends and loved ones can all combine to make your journey more successful and to complement your medications and counselling.

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              Brian Wu

              Health Writer, Author

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              Last Updated on March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

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