Though everyone feels low at some point of time in their life, frequent and repeated blue moods need to be checked immediately before they progress into full blown depression.
So if you are the one who feels low for no particular reason or get upset at trivial issues, get easily disheartened by life’s never ending challenges or believe yourself to be the unhappiest and unluckiest person on earth because others are leading a better life, then it is high time you catch hold of your negative thoughts and take a positive action towards a controlled mind.
To help you take the right path towards a healthy mind so as to prevent any serious mental damage, we have a list of useful handy tips for your reference. Though these guidelines do not offer any guarantee against depression but they will surely prove to be a boon for your mind and that reduces the probability of any emotional or mental breakdown significantly. How to lead a depression free life?
Follow these instructions to achieve a calm and composed mind which helps to keep the dreaded depression at bay.
#Tip No.1. Boost up your diet:
Food and mood are inter-related as what you eat directly affects your body and mind. Omega 3 and 6 fatty acids are essential nutrients that feed the brain and thus, adding more of fish, green veggies, nuts etc will boost the neurotransmitters like serotonin and dopamine and help in elevating the mood as well as regulating brain’s stress response. In addition to this, lack of these essential fatty acids can trigger cortisol also known as the stress hormone for its depressive action on the brain.
#Tip No.2. Positive company:
As negative thoughts are the root cause of depression, it is always advisable to shun away all negative thoughts and replace them with positive ones and one of the easiest ways of doing so is by interacting with positive and lively people. Positive surroundings help in uplifting the mood and no matter what phase of life you are going through, positive vibes can energize you and help in bouncing back against all odds. Also, discussing your problems with friendly, positive people helps in releasing the stress and makes you feel lighter and strong.
#Tip No.3. Yoga and meditation:
Regular practice of yoga and meditation helps in gaining control over your mind and once your mind is under control, you will be able to deal with all the stress, turmoil and turbulence of your life with ease. Moreover, meditation and yoga soothes and relaxes your mind and a calm mind never allows depression to creep in leaving you a contented and satisfied soul.
#Tip No.4. Abstinence from alcohol and tobacco:
Indulging into intoxicating substances is a common practice especially under stressful conditions. However, these practices though provide temporary sense of euphoria, alter the mental state drastically reducing rational thinking and eventually worsen the situation leading to more stress and mental trauma.
Apart from mental exercises like meditation, physical exercises are equally important for fighting signs of depression. 30 minutes of daily exercise such as walking, jogging, cycling etc helps in maintaining a balance in the body easing off the tension from the mind. It also, promotes circulation of blood in the body and healthy functioning of the body as well as mind. As an antidepressant medication heals the brain from the damaging effects of depression, similarly exercise improves the memory, concentration and the activity of brain chemicals such as serotonin and dopamine to help you think more rationally and clearly.
#Tip No.6. Adequate sleep:
The mind is constantly working throughout the day and therefore, it deserves proper rest to resume its activities every day. Physicians around the world suggest at least 8 hours of sleep every night for optimum functioning of the body and relaxing the overworked mind. Adequate sleep ensures the start of the day with a fresh mind and helps in coping with the hectic and stressful lives easily.
#Tip No.7. Bring the change:
Same routine life can be boring and depressing and thus, it is always beneficial to add spark to your life by making a few changes in your day-to-day schedule. Changing the interiors of your room, cooking a different recipe, decorating your shelf or organizing a get together at your place will liven up your spirits and bring a fruitful and refreshing change to the monotonous lifestyle.
Pursuing your hobby can prove as a great stress buster as it makes you enjoy the moment forgetting all the negativities. Be selfish sometimes, to grab a few moments for yourself and indulge in your favorite activities like listening to music, hitting the gym, dropping to a salon, gardening, painting etc and give your mind and body a relaxing break. A refreshed mind will easily combat all stressful symptoms leaving no place for the negative emotions to grow.
#Tip No.9. Light up your Brain:
Being indoors the whole day can affect the light receptors in your eyes that can adversely affect the functioning of the brain and the body. Exposure to bright sunlight stimulates the light receptors which in turn, stimulate the production of serotonin in the brain that promotes the feeling of well being. Exposure to natural light lowers the stress hormone and anxiety levels making you feel energetic and lively.
Isolation is a major cause of depression in today’s busy world as people do not have time to socialize and stay connected to each other. This feeling of loneliness can lead to sadness, withdrawal and a sense of rejection which can lead to severe depression especially among the older generation. So go out and connect to like-minded people, share your views and feelings, engage in fun activities and bring in joy and happiness back into your life. Communicating and socializing will also, boost your self-confidence and you will start appreciating your life. Making these few changes in your lifestyle might require some initial effort but be consistent to tap into some remarkably positive and rewarding results.
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