10 Ways to Defeat Symptoms of Depression
If you’ve been feeling down, here are some ways you can get back up.
There are a lot of mental health conditions that come with a wide variety of challenges that can sometimes be difficult to navigate or understand. Depression is one of those conditions. Did you know that over a quarter billion people across the world are dealing with depression in some way, shape or form? As small a number as that might be compared to the total world’s population, it’s still a huge amount of people. In fact, I did some digging just to find out more about how many people are affected by this mental health condition – check this out.
Depression by the numbers
According to the World Health Organization, these are the current metrics on depression:
An estimated 3.8% of the population experience depression, including 5% of adults (4% among men and 6% among women), and 5.7% of adults older than 60 years
Approximately 280 million people in the world have depression
Depression is about 50% more common among women than among men
Worldwide, more than 10% of pregnant women and women who have just given birth experience depression
More than 75% of people in low- and middle-income countries receive no treatment
Barriers to effective care include a lack of investment in mental health care, lack of trained health-care providers and social stigma associated with mental disorders
Some tips on how to overcome symptoms of depression…
There are many different symptoms of depression, each with their own set of concerns just as unique as the individual facing them. And even though there is no one-size-fits-all fix for what you or someone you love may be facing, here are ten strategies that may help combat different symptoms of depression, along with notes from a diverse cast of mental health professionals, and a tip to consider for readers who might be interested in exploring what it takes to get started:
1. Exercise regularly
Exercise has been shown to boost mood and increase levels of endorphins, which are natural mood-lifters. Even light physical activity such as walking can be beneficial.
"Exercise is a natural antidepressant, as it releases endorphins and reduces stress hormones. It is especially important for people who are dealing with depression or anxiety to get up and move their bodies, as exercise can help them feel better both physically and emotionally." – Dr. Teralyn Sell, Licensed Clinical Psychologist
A tip to consider: Start with something simple, like taking a walk around your neighbourhood for 10-15 minutes each day, and gradually increase the amount and intensity of exercise as you feel comfortable.
2. Practice mindfulness
Mindfulness is a technique that involves paying attention to the present moment without judgement. Mindfulness-based therapies have been shown to be effective in treating depression and anxiety.
"Mindfulness meditation can be a helpful tool in treating depression because it allows individuals to cultivate self-awareness, increase their emotional regulation skills, and improve their ability to focus on the present moment rather than ruminating on past or future events." – Dr. Elisha Goldstein, Licensed Psychologist
A tip to consider: Start with a beginner's guided meditation or mindfulness exercise, and try to incorporate mindfulness into everyday activities, such as washing dishes or taking a shower.
3. Try light therapy
Light therapy involves exposure to a special lamp that mimics natural sunlight. It can be particularly helpful for people with seasonal affective disorder (SAD) who experience depression during the winter months.
"Light therapy can be an effective treatment for seasonal affective disorder (SAD) because it helps regulate circadian rhythms and increases the production of serotonin and dopamine, which are neurotransmitters that regulate mood." – Dr. Michael Terman, Professor of Clinical Psychology
A tip to consider: Start by using a light therapy box for 20-30 minutes each morning, and gradually increase the time if you feel comfortable. Be sure to talk to your healthcare provider if you have any concerns or questions about light therapy.
4. Connect with others
Social isolation can exacerbate depression, so it's important to stay connected with friends and loved ones. Joining a support group or participating in group activities can also be beneficial.
"Social support is crucial for mental health and well-being. It is important to prioritize relationships with people who are supportive, understanding, and positive influences. These relationships can provide a sense of belonging and connection that is vital for mental health." – Dr. Marisa G. Franco, Clinical Psychologist
A tip to consider: Reach out to a friend or family member and schedule a time to chat or do an activity together. Consider joining a support group or online community to connect with others who may be going through similar experiences.
5. Get enough sleep
Lack of sleep can worsen depression symptoms, so it's important to prioritise getting enough rest. The safest recommendation is to aim for at least 7-8 hours of sleep per night, although this can vary depending on your individual body and needs.
"Sleep plays a critical role in maintaining mental health. It is important to establish good sleep hygiene practices, such as setting a consistent sleep schedule, avoiding stimulants before bed, and creating a relaxing sleep environment." – Dr. James O'Brien, Clinical Psychologist
A tip to consider: Set a consistent bedtime and wake-up time, and create a relaxing bedtime routine to help you wind down before sleep. Avoid screens and stimulating activities before bedtime.
6. Consider medication
Antidepressant medication can be effective in treating depression, however, it is important to always work with a healthcare provider to find the right medication and dosage.
"Medication can be an incredibly useful tool in treating depression. Antidepressant medication can help to correct chemical imbalances in the brain that may be contributing to the symptoms of depression. However, medication is not always the first-line treatment and it is not a magic solution that will cure depression on its own. It is important to work with a mental health professional to determine the most appropriate treatment plan for you, which may include a combination of medication and other therapies, such as talk therapy or lifestyle changes." – Dr. Jessi Gold, a psychiatrist and assistant professor at Washington University in St. Louis
A tip to consider: Talk to your healthcare provider about your symptoms and treatment options. Ask any questions you may have, and make sure you feel comfortable with the medication prescribed.
7. Eat a balanced diet
A healthy diet can help improve your mood and energy levels. Avoid processed foods and focus on whole foods such as fruits, vegetables, whole grains, and lean protein.
"A healthy diet can improve overall physical and mental health. Foods rich in omega-3 fatty acids, such as salmon and walnuts, have been shown to have mood-boosting effects. Avoiding processed foods and added sugars can also help regulate mood and energy levels." – Dr. Susan Albers, Psychologist
A tip to consider: Start by making small changes to your diet, such as adding more fruits and vegetables, lean proteins, and whole grains. Consider talking to a registered dietitian for personalised advice.
8. Challenge negative thoughts
Negative thinking patterns can contribute to depression. Cognitive-behavioural therapy (CBT) can help you identify and challenge these thoughts.
"Cognitive-behavioral therapy (CBT) can be an effective treatment for depression because it helps individuals identify and challenge negative thoughts and beliefs that contribute to negative emotions. By changing these thought patterns, individuals can improve their mood and overall well-being." – Dr. David D. Burns, Psychiatrist
A tip to consider: Start by identifying negative thoughts or self-talk, and practise replacing them with more positive, realistic thoughts. Consider seeking the help of a mental health professional for additional support.
9. Try alternative therapies
Some people find relief from depression symptoms with alternative therapies such as acupuncture, massage, or aromatherapy.
"Alternative therapies, such as acupuncture or massage, can be a helpful adjunct to traditional treatments for depression. These therapies may help reduce stress and improve overall well-being, which can have positive effects on mood." – Dr. Katherine Brownlowe, Licensed Clinical Psychologist
A tip to consider: Research different types of alternative therapies, such as acupuncture or massage, and find a licensed practitioner in your area. Consider starting with a small session to see if it feels helpful.
10. Volunteer or help others
Helping others can boost mood and provide a sense of purpose. Consider volunteering at a local charity or reaching out to someone in need.
"Volunteering or helping others can be a meaningful way to boost mood and improve overall well-being. It can provide a sense of purpose, social connection, and a sense of accomplishment, which can all help manage depression symptoms." – Dr. Shainna Ali, Mental Health Counselor
A tip to consider: Find a cause or organisation that aligns with your values, and sign up to volunteer or donate. Start small, and gradually increase your involvement as you feel comfortable.
Made Up Mind content should never be mistaken as medical advice, diagnosis or treatment. Information published to this website or by this brand is not a replacement for medical advice. Please consult qualified health or mental health professionals with any questions or concerns you may have regarding your mental health.
