Based on the article: "What You Need to Know to Avoid Depression" by Tom Seymour, updated and medically validated by Marney A. White, PhD, MS, Psychology, on January 5, 2024, published on Medical News Today.
Depression affects how people think, feel, and act. It can also impact physical health and other aspects of a person's life. Exercise, dietary changes, and therapy are examples of ways to manage and prevent depression symptoms. Here’s a detailed overview of the main recommendations:
1. Avoid Stress
The link between chronic stress and depression is well-documented, and some individuals are more sensitive to it due to genetic factors or past experiences. To mitigate the effects of stress, practices like getting enough sleep, saying no to additional commitments, taking regular breaks, exercising, and incorporating relaxation techniques like deep breathing or meditation can be highly beneficial. While it may be challenging to completely eliminate stress, these methods help manage it more effectively.
2. Exercise
Physical activity is recognized as a natural antidepressant. In addition to promoting the release of endorphins, which boost mood, exercise also contributes to overall physical health. For those who find it difficult to start, it's recommended to begin gradually, for example, with five minutes of walking in the morning and afternoon, and to slowly increase the duration. Current guidelines suggest aiming for 150 minutes of moderate-intensity exercise per week, adjusted to individual capabilities.
3. Adopt a Healthy Diet
A balanced diet plays a significant role in mental health. Studies show that a diet rich in fruits, vegetables, green tea, soy products, healthy oils like olive oil, whole grains, and fish can reduce the risk of depression. Conversely, it is recommended to limit the consumption of red meat, processed foods, industrial pastries, trans fats, and sugary drinks, as they can have negative effects on mental health by contributing to inflammation and disrupting the gut microbiome.
4. Get Enough Sleep
Sleep deprivation and insomnia are closely linked to depression, both as a symptom and an aggravating factor. To improve sleep quality, it’s advisable to go to bed and wake up at regular times, avoid heavy meals, caffeine, and alcohol before bed, exercise during the day, keep the bedroom quiet, dark, and cool, and avoid screens at least 30 minutes before bedtime. Relaxation techniques, like breathing exercises (e.g., the 4-7-8 method), can also be helpful for promoting restorative sleep.
5. Reduce Alcohol and Drug Use
Abusive use of alcohol and drugs increases the risk of depression and can worsen existing symptoms. For individuals experiencing substance-related disorders, consulting a professional is crucial. There are helplines and support groups that offer confidential assistance and guidance to reduce or quit the use of these substances.
6. Consult a Therapist
Psychotherapy, or talk therapy, is a valuable resource for those living with depression. It helps identify the root causes of depression and develop strategies to cope with them. Options include counseling for specific situations (like grief), cognitive-behavioral therapy (CBT) that helps change thought and behavior patterns, and psychoanalysis, which often explores older issues. Therapy can be conducted individually, in groups, or with family members or partners to strengthen support.
7. Avoid Triggers
Some factors can trigger or worsen depression symptoms, although they vary from person to person. Limiting exposure to identifiable triggers, such as negative news, anxiety-inducing movies, alcohol, drugs, or lack of sleep, can help. If these triggers are unavoidable, it is possible to reduce their impact by adjusting one's daily routine, for example, by limiting news or email checking to a specific time, or by seeking help from a loved one during difficult periods. Joining a support group can also provide a space to share experiences and find comfort.
Conclusion
While it may not always be possible to completely avoid depression, healthy lifestyle choices and appropriate care can significantly reduce symptoms and the risk of relapse. For those who feel that depression has a major impact on their life, it is highly recommended to consult a mental health professional for personalized support and suitable tools.
Commentaires