Tips to coping with Depression

Busy yourself with hobbies, not thinking about past sorrows and bad memories, and not thinking too much about the future and fear of it, because the future is in the hands of God Almighty alone, so you should think about the present, and not focus on problems, but rather on solutions.

Establish daily routines and goals

Psychiatrist Ian Cook says that depression can be overcome by preparing a healthy routine preparing a simple daily schedule that helps return to the right path of life, also, that he advises setting simple daily goals to do to overcome depression, such as preparing daily food dishes, As you feel better, you can add more difficult daily goals to accomplish.

Playing sports

Take care to exercise, as it can be a good treatment for depression. Researchers have found that walking, jogging, running, and training have benefits for resistance and other forms of movement, which helps alleviate depression. Sport promotes good chemicals, which are Endorphins are temporary and may have long-term benefits for people who suffer from depression, and regular exercise encourages the brain to remodel itself positively, so you can walk several times a week to get rid of depression.

Doctor consultation

A person may have difficulty dealing with depression and its symptoms, so it is necessary to speak with the doctor about possible solutions and treatments, and depression can be treated using one form of treatment, where the medicines that the doctor prescribes can be used, usually antidepressants, or antipsychotic drugs, Or through psychotherapy, which helps talk to a specialist or therapist, to learn skills to deal with negative feelings, or through light therapy, exposure to doses of white light can help regulate mood and improve symptoms of depression, and this treatment is usually used in Seasonal affective disorder.

Sleeping well

A good night’s sleep can help treat many diseases, and it may also help to cope with depression, as it promotes physical and mental health, and when a person gets enough sleep, it can greatly increase brain function, and insomnia and sleep disorders can affect The common occurrence is on a person’s comfort and health, so a doctor should be consulted if the person suffers from difficulty sleeping.

Eat a healthy diet

Depression can be relieved by eating a diet based on a serotonin supplement, because many antidepressants inhibit the absorption of serotonin by the brain, and for this, you should eat foods that naturally boost serotonin levels. Examples of these foods include:

• Foods rich in omega-3 fatty acids: such as wild salmon, sardines, herring, mackerel, and anchovies.
• Healthy fats: Like coconut oil.
• Foods rich in protein: especially high-protein tryptophan, such as turkey.

Laughter

Studies indicate that a person can be cured, even partially, from a group of diseases if he learns how to laugh. In 2006, researchers at Loma Linda University in California found that two hormones, beta-endorphins, relieve depression and the HGH growth hormone. Which aids human immunity increased by 27% and 87%, respectively, when volunteers watched a funny video, so that laughter helps boost health-protecting hormones.

Meditation

Research has shown that practicing meditation can reduce the risk of clinical depression in the future for people who have been previously depressed, as meditation helps improve mood and control the mind in addition to many other health benefits, and exposing yourself to sunlight is recommended, as it helps to enhance mood And increase the level of vitamin D, in addition to that caffeine should be avoided.

Antidepressants

Antidepressants can be obtained along with psychotherapy, where you must consult your doctor to know which class of depression drugs is appropriate, and examples of these drugs are:

• Bupropion: It is an antidepressant that affects chemicals in the brain such as dopamine and novurbinephrine, and its side effects are usually mild, such as: headache, stomach upset, insomnia and anxiety.
• Mirtazapine: This antagonist affects serotonin and norepinephrine through different brain receptors, and it is usually taken before bed because it causes drowsiness, and its side effects are often mild, such as drowsiness, weight gain, dizziness, and a high level of triglycerides.
• Trazodone: This antagonist is taken with food to reduce the chances of an upset stomach. Examples of side effects include drowsiness, dizziness, constipation, blurry vision, and dry mouth.

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