How to Protect Against Depression: 10 Good Habits

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The best tactic against depression is to stay ahead of the curve. While no one can be completely immune from this mental disorder, there are simple steps you can take to help you prevent depression from occurring.

1. Do what makes you happy more often

What is your favorite thing to do? How long have you been spending time on something that you really like? Doing what you love is the most popular type of cognitive therapy that reduces the risk of depression and helps fight it. The more positive things you experience, the happier you feel.

What to do … Each of us has our own preferences. For example, try to be outdoors more often, jogging or walking with your pet. Or spend more time in society. Closeness to nature and communication with other people are antidepressants with proven effectiveness Tegan Cruwys, S. Alexander Haslam, Genevieve A. Dingle, Jolanda Jetten, Matthew J. Hornsey, E. M. Desdemona Chong, Tian P. S. Oei. … …

2. Keep in touch with loved ones

It can be difficult to find time to call friends or family, and you start to lose touch with loved ones. But realizing the benefits of communicating with loved ones will force you to reconsider your behavior. Connecting with those you truly love is a powerful antidepressant.

What to do … It is very important to maintain close relationships, and not the illusion of friendly ties Alan R. Teo, HwaJung Choi, Marcia Valenstein. … … Invest more time with trusted people you know for a long time. And spend less on untrustworthy people.

3. Don't get hung up on problems

Negative thoughts can get stuck in the head, forcing us to concentrate on the problems J. Joormann, S. M. Levens, I. H. Gotlib. … … As a result, our mood and mental well-being suffer. But it is important to see in front of you not only the negative, but the whole reality as a whole.

What to do … When a negative thought begins to consume you, do whatever it takes to block it. You can use meditation and yoga for this. Practices like this help control the body and mind - this is exactly what you need.

4. Concentrate on inner goals

It's good if you set goals for yourself. Especially if their achievement requires some effort. Moreover, as studies show by Yu Ling, Yushu He, Yong Wei, Weihong Cen, Qi Zhou, Mingtian Zhong. …, we become happier if we focus on inner goals. That is, those who satisfy our own psychological needs, and are not dictated by the requirements of others.

Self-acceptance and fitness for fun are examples of internal goals. External goals are aimed at receiving awards from others and achieving recognition. These include fame and financial success.

What to do … When choosing goals, ask yourself why you want to achieve them. Decide whether they are external or internal, and give preference to the latter.

5. Try to be realistic

Our mood depends on the perception of reality. People are most often divided into optimists and pessimists, but where, then, are the realists? Being the last means seeing the situation from the outside and evaluating it as a cold-blooded observer. Perhaps you even think of yourself as such, when in fact you only notice the bad R. M. Msetfi, R. A. Murphy, J. Simpson, D. E. Kornbrot. … …

What to do … Whenever you feel upset about something, think of it like a realist. Perhaps you will see that everything is not as bad as it might seem at first.

6. Eat right

When people are sad or depressed, they tend to eat high-calorie junk food. It is very important to eliminate it from the diet, because foods high in fat and sugar can increase the propensity for depression by more than 50% A. Sánchez-Villegas, E. Toledo, J. de Irala, M. Ruiz-Canela, J. Pla -Vidal, MA Martínez-González. … …

What to do … Choose ingredients rich in B vitamins like sunflower seeds, green peppers, brown rice, and spinach. Also eat nuts, salmon, and other foods with omega-3 fatty acids. Don't forget about eggs, dairy products, vegetables, fruits, and grains. All of the above increases resistance to depression Almudena Sánchez-Villegas, Lisa Verberne, Jokin de Irala, Miguel Ruíz-Canela, Estefanía Toledo, Lluis Serra-Majem, Miguel Angel Martínez-González. … …

7. Move more

Usually we feel better after exercise, right? This is because physical activity has a positive effect on brain biochemistry. Exercise increases resistance to anxiety, depression and other conditions that develop under the influence of stress G. Mammen, G. Faulkner. … … Exercise also helps to relax and sleep better at night, which protects against insomnia - one of the causes of depression D. Riemann, U. Voderholzer. …

What to do … Start with a 30-minute break from physical activity. They will maintain levels of the happiness hormone, endorphins, and relieve symptoms of depression. You don't need to prepare yourself for a marathon. It is enough to walk in the fresh air. When you don't know where to start, just go outside.

8. Relax more often

It's no secret that emotional relief is an effective remedy against stress. Relaxed Anthony F. Jorm, Amy J. Morgan, Sarah E. Hetrick. … it is easier to focus and organize your thoughts, which can be difficult for people who are depressed or anxious.

What to do … There are many ways to take a break from worries. Choose the most suitable ones. If you like walking in nature, go on another hike. If you prefer bodies of water, spend the whole day at the beach. Among other things, meditation and yoga help to relax.

9. Observe your sleep schedule

We all feel better after a good sleep. It helps the brain recover and prepare for the day ahead. Our mood and the results of mental work depend on the quality of sleep P. L. Franzen, D. J. Buysse. … …

What to do … Make a schedule and try to keep it. A person should sleep about 6-8 hours a day. Therefore, go to bed earlier than usual, when you know that in the morning you will also have to get up early. If you find it difficult to wake up in the morning,.

10. Help yourself by caring for others

The above was about how you can help yourself. But you can also improve your well-being with the help of caring for others. People who help others are less likely to suffer from depression C. E. Jenkinson, A. P. Dickens, K. Jones, J. Thompson-Coon, R. S. Taylor, M. Rogers, C. L. Bambra, I. Lang, S. H. Richards. … …

What to do … Try to take care of people or animals. You don't have to make big gestures or make huge commitments to do this. Even small deposits can play a role in the fight against depression.