The last two years have been difficult because they have created loneliness, pushing a large part of the population to isolation. Instead of feeling better about the upcoming holidays, quite often it is the holidays that make depression even more severe and difficult to bear. Millions of people around the world struggle with depression on a daily basis. So if you think you’re alone – you’re not!

What is depression?

Depression is a common medical illness that has a negative impact on the way we feel, think and act. Depression makes us feel sad and we often lose interest in people and activities we used to enjoy. This change in mood can lead to serious emotional and physical problems so that we do not function adequately at home and at work.

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Symptoms of depression vary, and can range from mild to serious, such as:

  • Loss of all interest in meeting people with whom you have socialized until recently
  • Feeling unreasonably sad and in a bad mood
  • Unexpected changes in diet – sudden weight gain or weight loss
  • Increased tiredness and loss of energy
  • Excessively hurried movements (talking, shuffling feet, twisting of the arms) or excessively slow movements
  • Feelings of guilt and worthlessness
  • Difficulties in concentrating
  • Intrusion of constant bad thoughts, such as loss of a loved one, breakup, etc.
  • Fear of taking new actions, difficulty decisions- making

Of course you can’t diagnose yourself with depression as it has similar symptoms to other illnesses such as thyroid problem, brain tumour, etc. Studies show that one in 15 persons is affected by depression. It can occur at any age, first invading during the teenage years. Women are more likely to fall into depression than men. There is a high degree of inheritance from a relative suffering from depression.

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There are several factors that can play a role in depression, such as:

  • Biochemistry.
  • Genetics.
  • Certain medications, such as medications for high blood pressure or liver disease.
  • Personality. People who have low self-esteem, pessimists who have difficulty coping with stressful situations are more likely to fall into depression.
  • Environmental factors. These may include prolonged exposure to violence, neglect, abuse, poor lifestyle, poverty, loss or death of a loved one.

How can we get rid of depression?

Depression is among the most treatable mental disorders. Antidepressants can bring some improvement within the first week or two of use, but the full benefits may not be observed for months. The important thing is that whatever you take, let your doctor know if a medication is not working or if you are experiencing side effects.

Psychiatrists usually recommend that patients continue taking medication for six months or more after the symptoms improve. Longer-term maintenance treatment may be suggested to reduce the risk of future depression in people at high risk.

Of course it is not good to make medication an integral part of your life, it is necessary to develop basic habits, control and discipline over behaviour, the so-called small steps to a big result. Changing your behaviour, physical activity, your lifestyle and your mindset are the natural cures for depression. The important thing is not to put it off, but to launch it now.

  • Create daily routines.

In order to get rid of depression, it is obligatory that your brain and body are constantly engaged, and this can happen when you create a daily schedule that you follow. This doesn’t mean turning your daily routine into a chore, but rather setting different tasks and goals for yourself each day. When a person is depressed it is considered useless, so it is good to start with elementary tasks, such as cleaning a room, washing dishes, reading a book … With each passing day you will change and complicate the tasks.

  • Exercise and eat healthy

Daily exercise increases endorphin, the hormone of happiness and joy. If you haven’t exercised before you will undoubtedly be less enthusiastic the first few days, but in time the results will be great, both for your physique and your psyche. Regular exercise encourages the brain to adjust in a positive way, so don’t give up after the first workout – give it some time. You don’t need to overexert yourself, a few hours of daily walking, yoga or fitness is all you need. As for eating – you don’t have to follow some magic diet to get rid of depression, just watch out what you eat. When the brain is preoccupied with negative thoughts, one is able to go to extremes without controlling oneself, in one case forgetting when to stop with food, and in the other – not feeling the urge to eat. Maintain the balance by eating between 3 – 4 times a day. Studies have shown that foods containing omega-3 fatty acids (such as salmon and tuna) and folic acid (spinach and avocado) can help relieve depression.

  • Get enough sleep

If you’re not getting enough sleep, it’s high time you get started by making some lifestyle changes. Go to bed and get up at the same time every day. Try not to fall asleep in front of the TV set. Remove all sleep disturbing items from your bedroom, without a computer and TV. You will consistently find that your sleep takes a turn for the better improvement. Good sleep is essential for optimal health and can affect hormone levels, mood and weight. Sleep problems, including snoring, sleep apnea, insomnia, sleep deprivation, and restless legs syndrome are common and of frequent occurrence.

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  • Take on more responsibilities and provoke any negative thoughts

When you are depressed, you may want to distance yourself from people, to give up your responsibilities at home and at work. Do not do this! Staying engaged and having daily responsibilities can help you maintain a lifestyle that can help to fight depression. They connect with the ground your attention and give you a sense of accomplishment. Being up against with the depression is largely a mental task – it requires a change in your way of thinking. When you are depressed, you come to the worst possible conclusions. The next time you feel terrible, use logic as a natural cure. You may feel like no one likes you, but is there any real evidence of that? You may feel like the most useless person on the planet, but is that really possible? Practice is needed, but over time you can overcome these negative thoughts before they get out of control. And don’t forget that you can’t change things that you can’t control, and you don’t have to …

  • Avoid alcohol and other opiates.

Substance abuse is common in people with depression. Many people tend to resort to alcohol or other medications to deal with depression. It is not clear whether drinking and using drugs causes depression. But long-term use can change the way the brain works, worsen or lead to mental health problems. When you are depressed, you may lose the ability to enjoy life. You need to learn how to do it again.

  • Do things you have never done before and do not forget to have fun.

If you are depressed, take time for things you enjoy. What if nothing looks fun anymore? It’s just a symptom of depression. Still, you have to keep making attempts. Strange as it may sound, you have to work to have fun. Plan things you used to like, even if they seem like a boring work. Continue or if you are not – go to the movies, go out with friends, sign up for dancing, practice yoga, ride a bike, ski …

You have thousands of options for new things, as long as you open your mind.