Depression is more than simply feeling down for a few days, according to the National Institute of Mental Health. Depression, or a depressive disorder, is present when these feelings interfere with the normal functions of daily life and cause pain for the person suffering from the condition and those around him or her. The American Psychology Association defines depression as having these feelings for at least two weeks. While one single cause is not identified, it is possible to overcome depression through lifestyle changes and the assistance of a qualified medical professional.
Step 1
Participate in regular physical activity, such as walking or biking which can ease the symptoms of depression. Aim for 30 minutes, three to five times per week. The exact reason physical activity benefits depression is not fully clear, but it is associated with enhancing feel-good endorphins, reducing the stress hormone cortisol, relieving muscle tension and improving sleep.
Step 2
Pay attention to your dietary intake and understand that foods have the potential to affect mood, which can enhance the effectiveness of other treatments for depression, such as medications.
Step 3
Eat fish three times per week, especially fatty fish, such as salmon. The omega-3 fatty acids in these types of fish provide mood-protecting benefits. A fish intake of less than once per week has been associated with mild to moderate depression.
Step 4
Choose whole grain sources of carbohydrate, such as quinoa or oatmeal, and avoid simple sugars from refined carbohydrates such as candies or soda. Carbohydrates promote the release of mood-elevating serotonin in the brain, but simple sugars cause a sharp spike in blood sugar and then a crash which can have a negative influence on mood.
Step 5
Eat 2 1/2 to 3 cups of vegetables per day, especially those rich in folic acid, such as dark, leafy greens. Low folic acid intake has been associated with depression and a lesser effectiveness of antidepressant medications.
Step 6
Seek the help of a licensed mental health professional who has experience working with those suffering from depression. Engage in psychotherapy to help you identify factors contributing to the depression, engage in positive thinking, gain a healthy perspective and regain control.
Step 7
Consider medications for the treatment of moderate to severe depression. Often a combination of psychotherapy and medications is the most successful course of treatment. Your medical care provider can help you decide what is right for you.
Tips and Warnings
- Set achievable goals with your physical activity. Begin with bouts of 10 to 15 minutes, if necessary. Your mood will improve gradually, and not suddenly. Be accepting of yourself and slowly take on more tasks as your depression subsides.
- Avoid taking over-the-counter or herbal supplements before speaking to a medical professional. Some of these products may help, but it is important to learn about any side effects or adverse reactions from a qualified professional who is familiar with current research.
