The Depression and Bipolar Support Alliance reports that over 14 million American adults suffer from major depression each year. Children and teenagers can be affected as well. Depression causes the sufferer to feel overwhelming sadness, hopelessness and lack of energy. Some people with depression attempt suicide. While science has no perfect method to prevent depression, good self-care and avoidance of situations that place you at risk can help you from becoming a victim of depression.
Have a Good Social Network
Friends are available to discuss life's problems as well as share in your good times. It is healthy to have friends near your own age as well as older friends who can guide you with their collected wisdom. Being able to discuss the issues you face with someone who cares for you unconditionally can ward off depression and other mental health woes. Laughing with friends and sharing quiet, intimate times is also considered to be mood-protective.
Stay Productive
Having a productive life can help ward off depression. Volunteerism, for example, allows you to consider the problems of others and often gives you a healthy perspective on your own challenges.
Control Stress and Anxiety
Mayo Clinic recommends that you control your stress levels to help prevent depression. This may involve actively removing stress from your life, whether ending a bad relationship or quitting a job that leaves you constantly on edge. You may wish to take a stress management class or learn how to meditate. Managing anxiety can also help, as people with untreated anxiety often end up feeling depressed over time. Take time to pursue your favorite leisure activities.
Exercise Regularly
The Substance Abuse and Mental Health Services Administration reports that older adults who are less physically active are more likely to become depressed. Regular exercise is, in fact, a mood-lifter for all ages as the chemicals (endorphins) produced during vigorous exercise boost your mood, relieve pain and give you a sense of well-being.
Eat a Healthy Diet
Eating a proper diet rich in B vitamins (found in whole grains) and healthy fats (found in nuts, oily fish, olive oil and canola oil) can help ward off depression. Deficiencies in B vitamins and omega-3 fatty acids are felt to create some cases of depression. Avoid consuming too much alcohol, as this can also deplete some of your B vitamins.
Monitor Your Physical Health
Many untreated health problems can cause feelings of depression. Get a regular physical exam and follow your physician's recommendations for medication and lifestyle changes.
Make Healthy Personal Choices
Many cases of depression stem from unfortunate personal choices and regret. Take time when making important life decisions and always consider your own best interests. Stay out of abusive situations, avoid illegal activities, illicit drug use and make decisions that keep you out of poverty--all strong risk factors for depression.
Hit the Books
You may wish to purchase a journal so that you can write down your everyday issues. This allows you to avoid "bottling-up" emotions you can't discuss with anyone and see your problems in perspective over time. Alternatively, you may want to read a self-help book geared to preventing depression. Most of these books have exercises designed to help you find healthy ways to deal with issues that come up in life instead of resorting to destructive coping methods that leave you feeling depressed. A government clinical trial, entitled "Testing the Effectiveness of Adolescent Depression Prevention Programs," is examining whether adolescents who are at risk of depression benefit from reading a self-help instruction book called "Feeling Good." Some preliminary evidence that these types of books help teens at risk of depression has precipitated this trial.
Seek Early Care
Mayo Clinic recommends that you seek early care if you feel you are becoming depressed. As with most illnesses, this may help you stave off a full-blown attack of major depression.
References
- Mayo Clinic: Depression: Prevention
- National Institutes of Health: Clinical Trials: Testing the Effectiveness of Adolescent Depression Prevention Programs
- Mayo Clinic: Tween and Teen Health: Teen Depression: Prevention Begins With Parental Support
- Substance Abuse and Mental Health Services Administration: Depression and Anxiety Prevention for Older Adults
- Depression and Bipolar Support Alliance: Depression Statistics
