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12 Tips to Beat Depression and Improve your Mental Health

12 Tips to Beat Depression and Improve your Mental Health

If you’re clinically depressed, you can’t cure yourself without help from others and drugs. I didn’t. And in fact I don’t think you can be cured of depression: I’m not.

At the moment depression is a life sentence without a cure; the best we can do is keep it in abeyance for as long as we can, and if we’re very fortunate, that might be for the rest of our lives. But there are many things we can do to help ourselves, and here are some of the things that helped me. Everyone will find them helpful; if you’re not suffering from depression, then maybe these will help you to live a better life.

1. Drugs

If you are really depressed, and if it has been going on for some time, you almost certainly need medication, and you have to see a medical practitioner to get it. In the UK that means your GP or a psychiatrist, who then writes to your GP. They will almost certainly start you off with an SSRI (selective serotonin re-uptake inhibitor, such as Prozac). There are many anti-depressants out there, and they work in slightly different (and mysterious) ways. They take time – weeks, even months – to take effect, so don’t be too dismayed if nothing has happened the next day.

You should hopefully start to see an improvement within a few weeks. If the first one doesn’t work, then you will need to try another. It’s preferable that you have someone to monitor your mental state and behaviour, because you are often not the best person to judge if you are getting any better.

Different drugs have different side effects on different people, and if you find yours unbearable, again you should discuss changing drugs with your medical advisor. There are alternatives you can get without prescriptions (e.g. St John’s Wort) but see below for warnings. After many years and changes of medication, I have settled on Duloxetine (Cymbalta) for depression and Quetiapine for anxiety.

2. Other people

You cannot fight severe depression alone. You hopefully have already seen your doctor, but probably should be seeing a psychiatrist as well.

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I have tried different sorts of clinical psychology and therapy, and have eventually found a cognitive-based therapy system that looks at your childhood, attitudes, and relationships to be a revelation. Different things though seem to work for different people. You will need your friends too and you need to be open with them that you are depressed. Fight that stigma!

3. Changes

There are many changes I have made that I think have contributed to my shift towards wellness. The biggest is to do with “work” – for want a better name: that thing that someone else pays you to spend your time doing. In the first instance you might need a period of time off work – look into your sick leave entitlement, and do contact your Human Resources department. People with long-term mental health problems have rights, and you cannot be discriminated against just because you’re ill.

I took a long hard look at my academic job and decided I had had enough. There are many things I liked about it, but an increasing number of things I no longer enjoyed and that seemed to me to be pointless. On the other hand, I love writing and journalism, so I decided to “retire” and become a full-time writer. It’s a financial risk, and it might not work out. I might be poor for the rest of my life. But at least I feel that I am in control, and doing only what I think is worthwhile. You might say I’m lucky being able to do this, but what is your health worth? What big changes can you afford to make? Are the big house and fast car really worth what you’re having to endure? And big changes don’t apply just to work either: is that toxic relationship really worth staying in?

4. Exercise

I think you have to be starting to get well to make some of these changes, or at least not in the pits, but I decided I had to lose weight and get fit. I, like many depressed people, am pretty useless at self-discipline. So I joined a gym and signed up with a personal trainer. It’s one of the best calls I’ve ever made.

I’ve lost over 30 pounds so far and my weight is still going down. I feel so much better; I have more energy and after each exercise session my mood is lifted. There’s plenty of evidence for the positive effects of exercise, so get to it.

5. Light and air

Many of us who are depressed really benefit from more light. I try and maximise my exposure to sunshine, even sitting outside when it’s sunny but in the cold depths of winter.

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I have a light box that I use even in summer when it’s dull. I try and get as much fresh air and to get outside as much as I can even when I’m busy working at home.

6. Diet

I have tried many diets, and I find the science complicated, confusing, and contradictory. One certainty is that you have to cut sugar and refined, processed food right out of your diet. I have also greatly decreased the amount of carbohydrates I consume.

My breakfast will be something like prawns, berries, another piece of fruit, and nuts; my lunch fish, sweet potato, and homemade baked beans; dinner lean white meat or fish, lots of vegetables, and nuts. It’s a bit boring and expensive, as I don’t like spending large amounts of time cooking for myself. I also take good quality fish oil supplements. I have cut back on the amount of wine I drink but still find some each evening calms me down; it’s a fairly harmless self-medication in moderation.

There are supplements that might lift mood (I take methyl folate, sAME and vitamins B12 and D for this purpose) but these are no substitution for medication. It’s worth doing some research and seeking advice if in doubt: there’s evidence that St John’s Wort shouldn’t be combined with SSRIs.

7. Mindfulness and meditation

I find meditation difficult – sometimes it hurts my mind too much to sit still with nothing but my thoughts, even for as little as ten minutes – but I try. And I do gain a great deal from being mindful – trying to live in the moment and be present.

The evidence suggests that mindfulness training might be as effective as medication. There are many good books and resources on mindfulness training, so give it a try.

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8. Thoughts

I have tried to change my cognitive structure – saying “I am not my illness”, working out what the really important things are in my life and changing those things, trying to be honest with myself, and trying to be kind.

I try and push obsessive thoughts away, “kindly, but firmly.” I accept responsibility for things I do wrong and acknowledge the role of others when things go well. Or rather at least I am trying to do these things!

9. Routine

What is the best routine for doing creative work of any sort? A routine is essential if you are or have been depressed.

It’s boring and others might mock you for it, but you’re the one that’s ill or have been ill. It took me a lot of experimenting to find the perfect routine.

10. Sleep

My problem, with my medication, is staying awake at night and waking up in the morning. However, I used to have terrible trouble getting to sleep.

The most important thing is to choose regular times and stick to them, come what may. I have a particular problem with waking in the morning, so I set my alarm for 7.15 and get up at 7.25. Occasionally I really struggle, but I will always be out of bed by 7.55 am. Never sleep in and never have a late night.

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11. Gratitude diary

Keep a gratitude diary – somewhere towards the end of each day, you list three things that day for which you’re grateful, no matter how small.

12. Things change

And in my most desperate days, I remember that time passes. It has always got better in the past and will do in the future.

It’s important to do the things you have decided help you, particularly if you feel yourself becoming ill again. If you’re getting a bit down and start skipping your exercise, you’re going to be in trouble. So write out a list and tick the things off every day. Good luck with the fight.

Featured photo credit: Trevor Harley via trevorharley.com

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By Trevor Harley 12 Tips to Beat Depression and Improve your Mental Health

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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