Do you need a Natural (and free!) Way to Overcome Depression?

Do You Need a Natural (and free!) Way to Overcome Depression?

Many people experience depression at some point in their lives. For some it may be brief but for others it can become a more long-term problem. Depression can make it difficult to get anything done (from working to being with friends or family to enjoying fun activities or hobbies), but there are some simple (and often free) ways you can reduce or overcome depression.

The first way one can reduce or overcome depression is: to get outside. Studies have shown thirty minutes of sunlight per day has many benefits, including helping to regulate your sleep/wake cycle, which can help one sleep better, and reduce depression.

The second way to reduce or overcome depression is: aerobic exercise. Try to get your heart rate up to 120-160 beats per minute, preferably for 30 minutes, three times per week (check with your doctor first). Increasing your heart rate increases blood flow and oxygen distribution throughout your body, which can help reduce depression.

The third way to reduce depression is: omega-3 fatty acids, which can come from taking fish oil pills, multi-vitamins, or eating foods high in omega-3, including fish and healthy vegetables. Omega-3 fatty acids help improve the function of the brain and the neural activity within it, which can help reduce depression.

The fourth way to reduce depression is: to get a good night’ssleep. Avoid stimulating activities before bed, including television, use of a computer, or cell phone. Avoid activities that over stimulate the mind, focus on calming activities close to bed time. Avoid caffeine and alcohol. Proper rest can tremendously reduce depression.

The fifth way to reduce depression is: to be with friends or family (in-person, not online). Enjoying social activities, going to dinner or a movie, or just spending time together, talking, etc. stimulates the mind and helps reduce depression.

The sixth way to reduce depression is: avoid dwelling on problems or negative thoughts. While not easy, it is possible to catch yourself and tell yourself to stop dwelling on the bad and focus on the good. Visualize a stop sign or stoplight each time you find yourself focusing or dwelling on the bad if it helps and instead think about the good things in life, look for the positives and focus on them. If this is too difficult to do on your own, consider seeking the help of a therapist or supportive group therapy.

By James Clapper, graduate level intern, Loring Therapy

(Adapted from: http://zenhabits.net/6-practical-and-powerful-ways-to-overcome-depression/)