10 tips to combat depression

10 tips to reduce depression

Depression can be crippling, devastating. It can cause a person to withdraw from everyone he loves and stop doing activities that he once enjoyed. It can cause a deep despair and social isolation that is overwhelming. Victims of depression encounter memory problems, sleep disruption or a need to sleep excessively, a sense of hopelessness and an inability to join the rest of the world. Depression afflicts an estimated 19 million Americans, and they cant just snap out of it.Although there are ways to ease some symptoms of depression, sometimes medication therapy is needed for a person to fully enjoy a life without depression. However, there are some free tips that you can try if you have the blues.

1. Talk to SomeoneMarriage counselors, church patriarchs, school counselors, and life coaches can be very helpful. If you do not feel comfortable speaking with a counselor, talk to a close friend or write in a journal.

2. Start an Exercise ProgramSome daily exercise can really boost your mood and energy. Aerobic exercise will raise your heart rate, boost your metabolism, and allow the body to naturally release mood enhancing endorphins.

3. Eat Fresh FoodStart a garden. Raise some chickens (for the eggs). Buy organic products? Eat plenty of fiber (fruits and vegetables) in order to cleanse your body from toxins and preservatives and junk from processed foods. Make sure that you consume colorful fruits and vegetables. When you are healthy, you feel more vibrant and full of energy!

4. Avoid SugarSugar can cause serious problems, especially if your depression is combined with anxiety. Sugar can increase your anxiety, give you a let down when you come down off of a sugar high and it can hinder your immune system, making you more susceptible to illness. Frequent illnesses can contribute to depression.

5. Avoid CaffeineCaffeine brings you up - then drops you like a rock. Like sugar, it will also contribute to your anxiety and depression. Try drinking at least 8 glasses of water everyday.

6. Avoid NicotineNicotine is a stimulant so it will help me when I am depressed, right? No. It acts in the body much like caffeine. It can make you feel better for a short while, but in the long run, will only increase your depression. The stimulant in nicotine can increase your anxiety. Long term smoking will cause more upper respiratory health conditions and more free radicals in the body, causing the immune system to be weak, allowing for feelings of depression. Some people also feel depressed because they cannot quit smoking.

7. Try MeditationMeditation can do wonders for alieving feelings of depression. There are various forms of meditation from conscious breathing to guided meditation to creative imagery. Find a form that works for you and practice. The focus and peace does wonders for a troubled spirit.

8. Get Enough SleepYou don't want to get too much sleep, but having a sleep deficiency can also bring on anxiety. Try to get about 8 hours of good sleep every night.

9. Use More LightSitting or working in the dark will add to your depression. Natural light is better than artificial light too. So open the windows and shutters and replace small lights and light bulbs with bigger and brighter ones.

10. Get a Horse-Having a pet can substantially reduce your depression and anxiety. Just the act of stroking an animal can lower your blood pressure and calm you. If you have allergies, you can check out certain breeds of dogs, such as Chihuahuas that do not seem to irritate and incite allergic reactions.

Spencer Hunt is a wellness consultant who has used glyconutritionals to help clients with Alzheimers, diabetes, Lupus, or to just have more energy http://www.ifoundhealth.com. He has even worked with people with cancers such as Kidney (Renal Cell) Cancer, Endometrial Cancer, Breast Cancer, and Melanomas.