Depression is a disease that can happen to anyone at any age, either because of a difficult life event, alongside an illness, or because of hereditary factors. While the disease is complex and requires a multi-pronged approach including professional help, people suffering from depression do not have to be entirely powerless in the management of their disease.
The biggest success factor in depression is to identify its onset in the early stages, when management becomes easier, and worsening of symptoms can be actively prevented. Even better is to proactively consider important preventive measures, such dietary and lifestyle changes, to ensure that when life gets bumpy, your mood manages to stay even-keel.
- Keep a mood journal
Unlike most other disorders where the sufferer knows something is wrong, people suffering from depression may be entirely unaware that their increasingly low moods are actually signed of a disease. Others may notice the change, but it is not common for patients of depression to live in denial for very long – sometimes too long. Introspection is a powerful habit to cultivate and maintaining a journal where you record your feelings and thoughts can be a very effective way, later on, to examine the trend in your mood. - Eat, sleep, exercise
Adequate sleep at appropriate times, regular, nutritious meals and 30 to 45 minutes of vigorous daily exercise go a long way in maintaining a fit body and a sunny disposition. Work pressures and too much screen time is often the culprit behind inadequate sleep. Likewise, stay away from junk food and sugary drinks. Sedentary lifestyle deprives us of the endorphin release that exercise brings, which in turn pushes us to seek highs in sugary foods. - Cultivate a mindful hobby
While mindfulness is mostly associated with meditation, static meditation is actually quite difficult, especially for someone whose mood is already depressive. Mindfulness can also be active – in movement such as in a calming half-hour of yoga, or in arts and crafts, such as painting, knitting or even tending to one’s garden. Whatever your practice of choice, consistency is key, as is immersion in the activity with full attention, without any distractions. Even a few minutes of hobby-time can engage the mind and body positively, creating a sense of purpose and achievement. - Cultivate meaningful relationships
Humans are social animals, and there is no running away from your primal need for warmth and companionship. Today’s busy work culture and lifestyles have created an increasing sense of loneliness and anomie, which can have a severe impact on your happiness quotient. Make time for family, reach out to loved ones. Rekindle old friendships, and you are sure to reap rewards in the form of a sense of belonging and love.
A common-sense approach to living a life that is well-balanced between work and play, filled with a cheerful social life and sensible lifestyle choices, can contribute tremendously to your mental health, helping the mind remaining relatively unscathed by the blows, either from the outside or from within ourselves.
