3 Effective Techniques For Managing Your Depression
Depression is a common mental issue that people experience. Research indicates that approximately 264 million people experience depression worldwide, while 7.1% of the American population suffers from it. If untreated, depression can interfere with your daily activities and cause you to be unproductive. Moreover, it can trigger a sense of guilt and sadness. It can also cause decreased sex drive, insomnia, oversleeping, weight gain, and chronic fatigue. Fortunately, it can be effectively managed with the right steps. That said, here are natural ways to manage depression effectively.
- Monitor your thought patterns
Thinking is an essential mental process, as it enables you to organize experiences, plan, and learn. Despite this, your thoughts can quickly take a negative turn and pose negative consequences. That said, dwelling on negative thoughts can make you feel bad about yourself, your future, and the world. This, in turn, leads to low self-worth and depression. Psychology research links negative thinking to anxiety, OCD, and depression. Therefore, it’s prudent to pay attention to your thoughts. You can begin by practicing mindfulness and self-awareness, which is the process of detaching yourself from your emotions and thoughts.
Consequently, identify and label your negative thoughts to make it easier to work on them. For instance, if you’re prone to jumping to conclusions, you’ll find it helpful to take your time and get more information before concluding. That way, you prevent your thoughts from generating negativity and increasing depression. You’ll receive criticism from time to time, and learning to embrace them will prevent you from feeling bad about yourself, so keep this in mind.
- Stay physically active
Admittedly, exercise is a great way to maintain a healthy weight and tone your muscles. It also reduces your risks of developing cardiovascular diseases while managing your insulin and blood sugar levels. But are you aware that it can alleviate your depression symptoms? Research indicates that exercise boosts the production of endorphins that combine with receptors to reduce pain. Endorphins also trigger positive feelings, leading to a more optimistic outlook. Exercise also releases dopamines that boost your mood and increase pleasure. Therefore, you want to include exercise in your daily routine if you haven’t already.
Several exercises are effective for alleviating depression symptoms. For instance, you can leverage aerobic exercises like running, swimming, hiking, dancing, walking, etc. Also, strength training exercises are great options, so feel free to include them. Exercises like yoga and tai chi have antidepressant effects, so keep this in mind. If you find it challenging, you can work out with friends or join a fitness group.
- Smiling triggers happy hormones
Smiling is an inexpensive and effective way to manage depression. A University of Kansas research revealed that smiling reduces the body’s reaction to stress. Smiling also triggers the release of serotonin and dopamine, chemicals responsible for reducing stress and increasing happiness levels. Although it may seem challenging, smiling often can make you feel better, so keep this in mind. Fortunately, you can train yourself to smile irrespective of how you feel. The first step is to practice until smiling becomes natural. You can also leverage smile cues to remind you to smile throughout the day. If your teeth make you insecure about smiling, you can visit a certified periodontist for the best results.