“17 Everyday Ways to Ease Depression”

Let Your Pet Nuzzle Blues Away: Sometimes your pet really can be your best friend, and that's good therapy. When you play with him, you take your mind off your problems. And when you take care of him, you're focused on something outside yourself, which can be therapeutic.

Eat Smart to Lift Mind and Body: No specific foods treat depression, but a healthy diet can be part of an overall treatment plan. Build your meals and snacks around plenty of fruits, vegetables, and whole grains.

Choose Foods to Boost Your Mood: Some studies say omega-3 fatty acids and vitamin B12 may play a role with brain chemicals that affect mood and other brain functions. Low levels may be linked to depression. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green veggies. Seafood is a good B12 source, but vegetarians can get it in fortified cereals, dairy products, and supplements.

Try Low-Fat Carbs for a Pick-Me-Up: Carbohydrates raise your level of the brain chemical serotonin, which boosts your sense of well-being. You can get carbs from vegetables, fruit, and whole grains, which also give you fiber.

Drink Less Caffeine: Do you really need that third cup of coffee? Anxiety often happens along with depression. And too much caffeine can make you nervous, jittery, or anxious. While scientists haven't found a clear link between caffeine and depression, cutting back on it may help lower your chances of having the condition and improve your sleep. 

Treat Your Aches and Pains: When you hurt, it's hard to stay in a good mood. Work with your health care team to treat your depression and your pain.

Work Out to Change How You Feel: Exercise works almost as well as antidepressants for some people. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, move more until you exercise on most days of the week. You'll feel better physically, sleep better at night, and boost your mood.

Choose an Exercise You Enjoy: If you don't like to run, you might not endure training for a 10K race. But you will stay with an exercise plan you like. You can take walks, go golfing without a cart, ride a bike, work in your garden, play tennis, or go swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

Exercise With Others for Support: Connections with other people can help you overcome the sluggish, lonely feelings of depression. Join an exercise group or work out with a friend. You'll stay in touch and have support to keep yourself on track.

Be Sure You Get Enough Sunlight: Do you feel more depressed during darker, cold months? You may have seasonal affective disorder (SAD). It's most common in the winter, when there's less sunlight. You can treat SAD with light therapy, antidepressants, Vitamin D supplements, and talk therapy.

Explore Your Creativity: Painting, photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what's on your mind. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

Make Time for Mindful Relaxation: Stress and anxiety can add to your depression symptoms and make it harder to recover. Learn to relax, and you can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, warm bath.

Get Involved in Your Community: When you spend time with people or causes you care about, you can regain a sense of purpose. And it doesn't take much to get started. You can volunteer with a charity. Or join a discussion group at the library or at church. You'll feel good about yourself when you meet new people and do new things.

Keep Friends and Family in Your Life: The people who love you want to support you. If you shut them out, they can't. If you let them in, you'll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.

Get the Sleep You Need: Depression makes it hard to get good rest. Some people sleep too much. Others can't fall asleep easily. As you recover, relearn good nighttime habits. Start by going to bed and getting up the same times each day. Use relaxation techniques to help you drift off. Quality shut-eye makes your mind and body feel better.

Avoid Alcohol and Drugs: They can slow your recovery from depression or stop it in its tracks. They can also make the condition worse and keep antidepressants from working well. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of getting past depression.

Stick to Your Treatment: Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.

Reviewed by: Smitha Bhandari, MD on November 08, 2017

Sources:

American Psychological Association: "Depression and How Psychotherapy and Other Treatments Can Help People Recover," "Mind/Body Health: Stress."
Cleveland Clinic: "What is Seasonal Depression?"
Coppen, A. Journal of Psychopharmacology, January 2005.
Depression and Bipolar Support Alliance: "Food and Mood."
Harvard Health Publications: "Depression and pain," "Exercise and Depression."
Lucas, M. Archives of Internal Medicine, 2011.
National Mental Health Association: "Alcohol and Drug Abuse and Depression."
National Mental Health Information Center: "Alternative Approaches to Mental Health Care."
National Sleep Foundation: "Depression and Sleep."
Wurtman, R. Obesity Research, November 1995.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“How Loneliness Affects Our Health?”

What It’s Not: Loneliness isn't simply about being alone -- some people are happy on their own. And it’s not how many people you know or how often you see them, or a bad day when you don't feel connected. What matters is to have strong connections. Those who do tend to be happier, healthier, and more productive. Those who don’t may feel isolated, misunderstood, and depressed: lonely. It can take a physical toll, too. But you can take steps to overcome that.

Immune System: If you're lonely for a long time, it may to make it harder for your body to fight sickness. Part of the reason for this may be that loneliness triggers some of the hormones your body makes when you're under stress. And that can dim how well your immune system works, too. Many other things also affect how well your body defends itself. Your doctor can help you pinpoint what changes might help.

Blood Pressure: If you’re lonely -- especially if it lasts for 4 years or longer -- your blood pressure is more likely to go up. Scientists who study this effect can’t prove that loneliness is to blame. But they found that the rise isn't caused by other things like age, gender, diet, or family background.

Exercise: An active lifestyle helps keep you well in body and mind. If you’re lonely, you’re more likely to cut back on or stop your workouts. Don't do that! Stay in the game. Walk with a friend, go to the gym, play a game of neighborhood kickball -- being active with pals is a way to start or grow relationships that make you feel better. Aim for at least 2.5 hours of activity per week. If you have health problems, check with your doctor first.

Mental Sharpness: Your ability to solve problems or remember things as you age is likely to be affected if you feel lonely. And you may have a greater chance of a brain disease like Alzheimer's. Keep in mind that a lot of things affect those risks, and research doesn’t prove that loneliness causes these conditions. But at any age, finding ways to connect with others is wise.

Smoking: You’re more likely to light up when you’re lonely. But this habit is bad for you from head to toe. Smoking is linked to diabetes, heart disease, and lung illnesses, and it affects nearly every organ in your body. Some people reach for a cigarette when they’re stressed. If that’s you, talk with your doctor about how to quit and find other ways to manage stress. Even if it takes more than one try to kick the habit, it’s worth it. Keep at it!

Poor Heart Health: The more lonely you’ve been over your life, the more likely you are to have conditions that affect your heart health: obesity, high blood pressure, and bad cholesterol levels, for example. And women who are lonely may be more likely to get coronary heart disease. Why? There could be many reasons -- like if you smoke, get depressed, or don’t work out when you’re lonely.

Depression: It affects your body as well as your mind. If you’re lonely, you may start to feel bad about your life and get depressed.  And depression can be isolating, so you start to feel even worse. If you have symptoms that are severe or last more than two weeks -- including feeling down or hopeless, less interest in things you usually enjoy, low energy, sleep problems, or appetite changes -- get help. Tell your doctor or call a counselor.

Weight Gain: You’re more likely to add pounds when you’re lonely. Why? You might eat more than usual or unhealthy foods to soothe yourself, or you might stop your workouts. This can make you feel worse about yourself and may also make you more likely to get conditions such as diabetes, high blood pressure, and heart disease. So if your weight is going up, it’s a good idea to look at your emotions, as well as your diet and exercise.

Sleep: You might toss and turn more, or have a tough time falling asleep if you're lonely. That can make it harder to focus during the day and put you in a bad mood. It may be bad for your health, too. Over time, poor sleep can make diabetes, high blood pressure, heart disease, depression, and obesity more likely.

Drinking and Drugs: You may be more likely to abuse drugs, including alcohol, if you’re lonely. It may give you a false sense of feeling better, but it doesn’t last and will backfire. Over time, it can seriously damage your body, family, work life, and relationships. 

What About 'Me' Time? Everyone is different. You may need more time on your own to recharge, compared with someone who’s more of an extrovert. That can be healthy and normal. It’s only a problem if you feel too disconnected from other people. This can happen if you stay on your own too much. But it can also happen if you simply don’t feel understood or cared for -- even if there are lots of people around.

Take Action: Look for ways to connect. Interested in chess, hiking, tennis, bridge, or books? Join a club and get to know others with the same interests. Make plans with friends and family. Talk to them about how you feel. If you find it really hard to connect with people -- even those you know well -- it may help to talk with a therapist. Take care of yourself, too: Regular exercise, good sleep, and eating for wellness can boost your mood.

When You Need Help: Almost everyone feels a little lonely now and then. But if you try to reconnect and still feel isolated after several weeks, or if you’re so lonely, depressed, or anxious that it gets in the way of your work or home life, tell your doctor. You can get help -- things like therapy, lifestyle changes, and medicine for certain conditions -- to get back on your feet.

Reviewed by Melinda Ratini, DO, MS on July 21, 2017

American Psychological Association: “Stress Weakens the Immune System.”
Annals of Behavioral Medicine: “Loneliness Matters: A Theoretical and Empirical Review of Consequences and Mechanisms.”
Annual Review of Psychology: “The Neuroendocrinology of Social Isolation.”
Anxiety And Depression Society Of America: “Depression,” “Sleep Disorders,” “Exercise for Stress and Anxiety.”
BMC Public Health: “Social relationship correlates of major depressive disorder and depressive symptoms in Switzerland: nationally representative cross sectional study.”
CDC: “Smoking and Tobacco Use.”
Dialogues in Clinical Neuroscience: “The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress.”
Harvard Health Publications: “Nutritional strategies to ease anxiety.”
Health Psychology: “Loneliness Predicts Reduced Physical Activity: Cross-Sectional & Longitudinal Analyses.”
Indian Journal of Psychiatry: “Loneliness: A disease?”
International Journal of High Risk Behaviors & Addiction: “Emotional and Social Loneliness in Individuals With and Without Substance Dependence Disorder.”
JAMA Internal Medicine: “Prevalence and correlates of nonrestorative sleep complaints,” “Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus.”
Journal of Clinical Psychiatry: “Physical and psychological consequences of weight gain.”
Journal of Individual Differences: “Social Support and Successful Aging: Investigating the Relationships Between Lifetime Cognitive Change and Life Satisfaction.”
Mind For Better Mental Health: “How To Cope With Loneliness.”
National Institutes of Health: “Anxiety and Depression: Linkages with Viral Diseases” and “How does inadequate sleep affect health?”
Psychology and Aging: “Loneliness Predicts Increased Blood Pressure: Five-Year Cross-Lagged Analyses in Middle-Aged and Older Adults.”
Psychology, Health & Medicine: “A comparison of health behaviours in lonely and non-lonely populations.”
Proceedings of the National Academy of Sciences: “Myeloid differentiation architecture of leukocyte transcriptome dynamics in perceived social isolation,” “Social relationships and physiological determinants of longevity across the human life span.”
Trends in Cognitive Sciences: “Perceived Social Isolation and Cognition.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.