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Wondering how to cure depression? There are a number of effective lifestyle strategies you can take.
If you’ve been feeling down in the dumps for an extended period of time, you may be suffering from depression. You’re not alone, as millions of other Americans experience this common disorder. The bright side is that there are a number of effective lifestyle strategies you can take to fight depression.
Here are eight steps to help you find a cure for depression:
How to Cure Depression Tip #1: Exercise
When you exercise, your body releases endorphins and promote nerve cell growth. Exercising for at least 30 minutes a day can be just as effective at relieving symptoms of depression as many medications. Research also suggests that even moderate exercise can help, such as taking a light walk or gardening 20 to 30 minutes a day.
How to Cure Depression Tip #2: Eat Healthy
Many processed foods and fast foods contain trans fat; a diet high in trans fat may increase your risk of depression. A study found that participants with an elevated consumption of trans-fat had a 48% increase in the risk of depression compared to participants who did not consume the same fats. Opt instead for a diet rich in foods with healthy polyunsaturated fats, such as fish and vegetable oils.
How to Cure Depression Tip #3: Get Adequate Sleep
Understandably, some people suffering from depression may have trouble sleeping due to stress and anxiety. On the other hand, some may find it difficult to get up in the morning, opting instead to stay in the comfort of a warm bed and dark room. The optimal amount of sleep for individuals from 18 to 64 years old is 7-9 hours a night, according to the National Sleep Foundation. Aim to get that much rest on a daily basis.
How to Cure Depression Tip #4: Manage Stress
This may be easier said than done. Try to avoid negative people or environments that can trigger a stressful situation. A proven approach: Find an enjoyable, relaxing activity when you feel your stress levels getting too high. Go for a walk, take a bike ride, or meditate—and take a vacation or at least a long weekend when needed. Take a step back, regroup, and continue.
How to Cure Depression Tip #5: Let It Out
Don’t keep your feelings inside. Bottled-up grief or anger can build up until finally exploding. Talk to a family member, friend, or therapist, or even write down your thoughts in a journal. A good cry can also be very therapeutic.
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