Depression affects millions of people each year. It causes feelings of hopelessness, fatigue, worthlessness and guilt. There are many things you can do to help you overcome depression, including eating a healthy diet, exercising a few times a week and taking herbs.
Enjoy the Sunshine
People with low vitamin D levels often experience depression. The easiest way to ensure you are getting enough vitamin D is take a supplement or to spend 15 minutes a day out in the sunshine. Sunscreen inhibits the amount of vitamin D you are able to absorb. In order for your body to absorb the proper amounts of vitamin D, you will need to sit outside without sunscreen.
If you live in an area where sunlight is low or severe winters where you cannot go outside and enjoy the sunlight, you can use a light therapy box to get the necessary vitamin D. In these light therapy boxes, full-spectrum lightbulbs are used to increase vitamin D levels in the body. To help alleviate depression and increase vitamin D levels, you will need to sit under the lights for at least 30 minutes a day.
When you are depressed, you just want to lie in the bed and feel miserable. This is the worst thing you can do! Instead, get out and get moving. Several major studies have proven that regular exercise can increase energy levels, decrease fatigue and enhance the mood naturally.
During exercise, your body releases endorphins. Endorphins are feel good hormones that activate the opiate receptors in the brain. These endorphins help to ease stress and may help to alleviate many of the symptoms of depression.
There are many simple ways to get moving every day, including:
* Using the stairs instead of the elevator
* Finding an exercise partner
* Taking a walk
* Enjoying a sport
* Going dancing
Get Enough Sleep
Depression often causes sleep troubles, including sleeping too little or sleeping too much. Have you ever had a sleepless night and have woken up irritable and cranky? This is because sleep deprivation can affect your mood. Getting enough sleep is important.
To help ensure that you get enough sleep, try these suggestions:
* Set a bedtime and stick to it
* Wake up at the same time every day
* If you don't get enough sleep, take a nap
* Increase sunlight exposure
* Turn off the television an hour before bedtime
* Create a nighttime routine
* Sleep in a dark room
Get Involved with Others
Isolation and loneliness are very common in people suffering with depression. Supportive relationships are one of the best ways to help you overcome depression. The thought of talking with friends and family can seem more than you can handle; however, once you open up, you will realize how much spending time with others will help you with your depression.
If you have a hard time, getting involved with others try these ideas:
* Ask a friend to lunch
* Go to the movies with a group of friends
* Take a class on something you enjoy
*Get involved with a civic project
Depression can cause a number of symptoms, including insomnia, persistent aches, pains and digestive difficulties, thoughts of suicide and loss of interest. Learning how to overcome depression will help you feel like yourself again. Incorporate the tips above into your life and you will soon overcome depression.