7 Best Ways to Beat and Prevent Depression Naturally

Prevent Depression Naturally

Annually, about 21 million adults (8.4% of all U.S. adults) in the United States have at least one major depressive episode. [ Read the NIMH statistics article ] Along with therapy and medication, there is a lot more you can do to not only beat depression but also even prevent it altogether. I detail below some of the best ways to prevent depression naturally.

7 Best Natural Ways to Prevent Depression

Follow a Routine by Making a Schedule

When you are depressed, it can be hard to motivate yourself to do much of anything. Depression can distort the structure of your life. One day melts into the next. Making a gentle daily schedule and forcing yourself to do “one or two things every day” can get you back on track. This can mean sticking to your daily exercise schedule, following a healthy eating plan, and sleeping on a regular schedule.

The disease robs you of your motivation and your energy. So sometimes you may have to force yourself into action. So, following a routine by making a schedule is one of the best ways to prevent depression naturally.

Set Goals

When you are depressed, you may feel like you can hardly accomplish anything. That can leave you feeling worse. To fight back, set small daily goals for yourself. Start small with something you can accomplish. And when you achieve it, give yourself credit for accomplishing that small goal. Then you can go on to add more complex goals as you start feeling better.

However, make sure you do not set unreasonable or unworkable goals. A goal is workable if it’s:

• Something you can control (i.e., it doesn’t depend on others)
• Manageable (i.e., not overwhelming)
• Realistic
• Measurable (i.e., you know whether or not it is done or getting done)

This is one of the engaging and best ways to prevent depression naturally.

Get Enough Sleep

Disturbed or insufficient sleep can put you in a bad mood. But sleep disturbances have also been linked to depression. Managing your sleep cycle helps keep your energy levels stable and helps your mind work through the stressors of the day through dreaming.

Improving your sleep hygiene is an important first step towards achieving proper sleep. Go to bed and get up at the same time each day. Try not to nap during the daytime. Remove all the distractions from your bedroom, such as TV and computer. In time, you will find that your sleep improves.

  Find here more on → Sleep Hygiene and Natural Sleep Remedies

Healthy Diet

Cut back on sugar intake. You will be prone to feel depressed if you frequently binge on carbs, junk food, and energy drinks. There is a strong positive correlation between sugar consumption and depression rates. Remember the virtue of moderation. Make sure to eat regular meals and snacks, including a good source of protein at every meal.

Eat healthy fats, such as omega-3. Omega-3 polyunsaturated fatty acids (like those found in salmon, tuna, trout, and sardines) are a type of fat needed for normal brain function. They reduce symptoms of depression. Our bodies cannot make omega-3 fatty acids, so we must obtain omega-3s through our diet. We can get omega-3 fatty acids naturally by eating fish three times a week. Flaxseeds and walnuts are also great sources of omega-3s.

Folic acid. It is found in spinach and avocado. It can help ease depression.

Avoid alcohol. Alcohol can worsen insomnia, anxiety, mood swings, and depression.

Vitamin B6. Vitamin B6 is needed to produce the neurotransmitters serotonin and dopamine, which are necessary for the regulation of mood. People taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis are at greater risk for a deficiency of vitamin B6.

Magnesium. Magnesium is needed for serotonin production, the mood-regulating chemical. Most of us do not get enough magnesium through our diets. Good sources of magnesium are legumes, green vegetables, nuts, and whole grains.

  Read here in detail → Foods for Fighting depression

Exercise

Exercise has mood-boosting effects. That does not mean you need to run a marathon to reap the benefits of exercise. Just 15 minutes of exercise a few times a week can improve the symptoms of depression. Even the levels of the stress hormone cortisol are significantly reduced after exercise, which is an additional benefit.

Exercise, particularly aerobic exercise, temporarily boosts feel-good or mood-elevating chemicals called endorphins in the brain. It also has long-term benefits by rewiring the brain in positive ways.

Any kind of movement or physical activity will do. So, choose that form of exercise that you enjoy and are more likely to stick with. It can be going to the gym, joining dance classes, playing tennis, riding a stationary bike, gardening, practicing yoga, or taking a brisk walk outside for 30 minutes at least five days a week.

    Learn more here on → Exercise for Depression

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Meditation (Mindfulness)

Meditation or mindfulness can be very calming and centering. Mindfulness is the practice of being aware of the thoughts and feelings in each moment and acknowledging them non-judgmentally. This awareness can reduce stress and help you process and integrate negative thoughts to make them less distressing.

Try to live in the present by paying full attention to whatever you do in each moment. Try not to be in your head with self-judgment during your activities Whenever you notice it, bring yourself gently back to the present moment.

  Find here a detailed guide on → Mindfulness Meditation.

Take on Responsibilities

When you are depressed, you tend to not take on responsibilities at home and work. Don’t. Stay involved. Having responsibilities daily can help you stick to a lifestyle that counters depression. They make you grounded and give you a sense of accomplishment.

If you do not feel like going full-time to school or work, think about part-time. If even that does not sound appealing, consider volunteering. In short, keep yourself actively engaged.

Thus, the above are natural remedies or natural treatments that are the best ways to prevent depression naturally. They are seen to work quite well in most patients. Try some or all of them to find your way out of depression or prevent depression in the first place.

  Read also: Aromatherapy for Depression: How To Use Essential Oils