10 Ways To Reduce Depression

10 tips to reduce depression

Depression can be crippling, devastating. It can cause a person to withdraw from everyone he loves and stop doing activities that he once enjoyed. It can cause a deep despair and social isolation that is overwhelming. Victims of depression encounter memory problems, sleep disruption or a need to sleep excessively, a sense of hopelessness and an inability to join the rest of the world. Depression afflicts an estimated 19 million Americans, and they cant just snap out of it.

There are ways to ease some symptoms of depression, but sometimes medication therapy is necessary for the patient to fully enjoy a symptom-free life. However, there are some tips you can try if you have the blues.

1. Speak with Someone

Marriage counselors, church patriarchs, school counselors, and life coaches can be very helpful. If you do not feel comfortable speaking with a counselor, talk to a close friend or write in a journal.

2. Start an Exercise Program

Some daily exercise can really boost your mood and energy. Aerobic exercise will raise your heart rate, boost your metabolism, and allow the body to naturally release mood enhancing endorphins.

3. Eat Fresh

Eat as much fresh fruits, vegetables, meats and dairy as possible. The more you rid processed foods from your diet, the better you will feel. Fresh vegetables are good for you and boost your body with vitamins. The healthier you are, the better you tend to feel emotionally.

4. Avoid sugar

Sugar can cause serious problems, especially if your depression is combined with anxiety. Unlike essential sugars (glyconutrients), regular table sugar can increase your anxiety, give you a let down when you come down off of a sugar high and it can hinder your immune system, making you more susceptible to illness. Frequent illnesses can contribute to depression.

5. Avoid Caffeine

Caffeine brings you up - then drops you like a rock. It can increase your anxiety and distress and contribute to your depression as well. Drink more water, sodas and even fruit drinks have sugar and preservatives that can drag you down and make you feel worse.

6. Avoid nicotine

Nicotine is a stimulant so it will help me when I am depressed, right? No. It acts in the body much like caffeine. It can make you feel better for a short while, but in the long run, will only increase your depression. The stimulant in nicotine can increase your anxiety. Long term smoking will cause more upper respiratory health conditions and more free radicals in the body, causing the immune system to be weak, allowing for feelings of depression. Some people also feel depressed because they cannot quit smoking.

7. Meditation Works

Meditation has been used for thousands of years to help with depression. There are ways to medite, including conscious breathing methods and creative thoughts.

8. Sleep

You don't want to get too much sleep, but having a sleep deficiency can also bring on anxiety. Try to get about 8 hours of good sleep every night.

9. Use More Light

Turn on the lights, dont sit in the dark. The more light you bring into a room, natural light is best if possible, the better chances you have of raising your mood. Sitting in the dark will only contribute to your depression.

10. Get a Horse

Companion animals provide great help to anyone suffering from depression. Studies have shown that by just stroking an animal can lower your blood pressure and calm you. So go visit your local humane society or pet store. Don't have space for a goat or a horse? Maybe a dog, cat, ferret, gerbil, hamster, goldfish, or even a hermit crab?

Spencer Hunt is a health fanatic who loves glyconutrients.