Depression can set in anytime and anywhere. People suffering from depression may look normal, but they have a lot going on in their lives. Once depression sets it makes the person feel helpless and moody. You may have medical treatment, with it you can also try and fight it naturally before you go on to consult best psychiatrists in Delhi.
Here, are a few tips to help you fight depression in the best possible way.
Acknowledge your state
Even before you start with any type of treatment it is important to acknowledge your state. You need to understand that depression is a state of mind and not a disease. Admitting to this state will help you recover faster.
Many don’t acknowledge this condition due to the taboo and end up getting sucked up into bigger problems. Denial is not the solution to this condition. Instead of feeling ashamed or scared of the condition, embrace it and try to find out ways to get it out of your life.
Identify the triggers
What gets you in that mood of depression? Is your job taxing or are you having a relationship crisis? You need to pin point the reason as to find out what triggers to bring out these feelings in you. Be alert and keep your mind open. Once you find the trigger, you can avoid those situations to get out of the condition.
Get in a routine
Depression can take away discipline and routine from your life. You don’t understand when one day melted into another. Following a tight routine won’t give any space for depression to set in. in your, try to remove all the triggers. Like for instance, change your job if the work environment is killing you. Stay away from the relationship that gets you in a state of depression.
If you set a routine, you can get your life on track slowly.
After setting up a routine, now it’s time to set exercise in that routine. If you are fighting depression, exercise should be an eminent part of your schedule. With the oxygen in flow during exercise, brain receive fresh oxygen through blood, which helps mood to stabilize.
It is during exercise that endorphins or feel-good hormones that will keep you happy throughout the day. So, add yoga, swimming, dancing, etc activity to cheer you up.
Listen to music
Music has a way of bringing you up from a depressed mood. Music triggers good hormones and chemicals like serotonin and dopamine in your brain. They distract you from negative thoughts and boost your mood to make you feel lively again.
A person fighting depression should listen to rock, pop, or even hip-hop rap. Stay away from blues, spectrum, classical, soul/R&B, and such other music. They will push you towards depression. So, while selecting your music, make choices that will help you fight depression.
It is scientifically proven, that people having pet at home have lesser chances of getting depressed. Having pets like cats and dogs can not only reduce depression but also treat stress, anxiety, and loneliness. Caring for a pet makes you feel secure and keeps your brain active. The pets also encourage playfulness, improve cardiovascular health, and get you to exercise.
Say no to caffeine and alcohol
Caffeine and alcohol can help you feel active or relaxed but after that the depression sets in. Caffeine and alcohol are known to cause sleep problems because of which the mood gets affected. They are known to aggravate the mental health issues and cause jitters and anxiety.
Instead you can opt for healthy alternative such as green/ herbal tea, and fresh juices.
Proper diet is important
Junk food are the enemies of a depressed person. People fighting depression should stay away from food that contains:
- Refined sugar
- Saturated fat
- Heavily processed ingredients
Instead you can opt for healthy food such as:
- Food high in fibre
- Food containing omega 3s such as fish, nuts flaxseed oil, etc.
- Vitamin D
- Food having Selenium element like sea food, lean meat, beans, whole grains.
Maintaining a healthy diet is said to help you fight depression and lead a peaceful lifestyle. It improves you brain health and keeps your mood stable.
Keep yourself distracted
Keeping oneself distracted is the best thing to do when you are feeling depressed. Go out and take a walk in the park. This will clear your mind and help you go back to your normal self.
Visit an old age home or orphanage and spend some time there. Sometimes visiting lesser unfortunate ones help you realise how good your own life is. You should feel grateful for what you have. Utilise it for a greater purpose. Once you start feeling thankful, you will feel happy from within. Stop thinking about what you don’t have and focus on what you have instead.
Improve sleep patterns
Lastly, try to improve your sleep patterns. Make a habit of going to bed early and rising early. First few days you may find it difficult but gradually, with proper diet and healthy lifestyle you can overcome sleeping problems. Staying away from coffee will do the trick.
If all these don’t work, there are many music available online that can help you relax your mind and fall asleep. Insomnia can worsen the state of depression. So, don’t allow it to grow and haunt you. Instead work on adapting to a healthy lifestyle to help you sleep at least 7-8 hours.
Therapy sessions with the best psychiatrist in Delhi can make it easier for you to fight depression. To overcome this state couple your sessions with a positive lifestyle and you will find yourself becoming a better person. With home remedies, doctors’ medicine, and support from your loved ones is bound to help you find a stability in lifestyle. Stay strong and remember that depression is not unconquerable.
Dr. Shashi Kumar, MBBS, MD (Psychiatry), is a highly regarded psychiatrist in Delhi. With extensive education from esteemed institutions like Patna Medical College & Hospital and AIIMS, he has built a strong foundation in the field. Dr. Kumar’s expertise spans Adult Psychiatry, Depression, Anxiety, Old Age Problems, Epilepsy, Chronic Headaches, Psychosexual Disorders, and Addiction. He currently operates the Sri Ganesh Psychiatry Clinic in Shalimar Bagh and Rohini Sector 16, providing exceptional care to patients. Alongside his commitment to the Indian Spinal Injuries Centre, he also serves at Max Hospital in Shalimar Bagh. Dr. Kumar’s reputation as one of the best psychiatrists in Delhi stems from his deep knowledge, experience, and dedication to improving mental health.