source: http://www.thirdage.com/depression
Resist the Urge to Self-MedicateMany people, wittingly or unwittingly, try to mask depression by drinking or using recreational drugs. However, alcohol is a central nervous system depressant... Drugs can have the same effect... Don't let substance abuse derail your efforts to get better. Seek help and support if you need it.
Cut Back on the CaffeineA good jolt of java in the morning may help you get going, but too many cups of coffee can make you jittery and anxious. That in turn can contribute to your overall malaise.
Eat Fruits, Veggies, and Whole GrainsThe mind-body connection is very real. Treat yourself well by eating a healthy diet
Cut Back on the CaffeineA good jolt of java in the morning may help you get going, but too many cups of coffee can make you jittery and anxious. That in turn can contribute to your overall malaise.
Eat Fruits, Veggies, and Whole GrainsThe mind-body connection is very real. Treat yourself well by eating a healthy diet
Eat Fish Omega-3 fatty acids and vitamin B12 may help mitigate the mood fluctuations that are typical of depression. Fatty fish are a prime source of these valuable nutrients. Choose salmon, tuna, or mackerel
Choose Carbs That Boost SerotoninThe level of the feel-good brain chemical called serotonin is higher when you eat low-fat carbohydrates. Treat yourself to popcorn, a baked potato, or pasta for a delicious way to help beat depression.
Get Moving!Exercise is so valuable that you may not even need medication for depression if you're faithful about doing your workouts...Dance classes are a perfect example.
Don't Allow Pain to Drag You DownDepression actually makes pain worse. If you have arthritis or any other chronic condition, ask your doctor for help in managing the pain so you can break the cycle and get on track to wellness in every way.
Let the Sun Shine In!Seasonal Affective Disorder (SAD) is a debilitating version of depression that hits when you are not exposed to enough sunlight. .. And wherever you live, take advantage of the sunshine every time you can rather than holing up and nursing your mood in the dark.
Get CreativeUnleash your inner artist! Creative activities have long been known to be mood boosters
Take a Stress BreakMeditation really works. Try joining a yoga class and learning how to be mindful. Other options are listening to calming music, relaxing in a hot bath or just closing you eyes and going on a mental vacation. You'll feel calmer and more in control when you get back to the real world.
Reach Out to OthersA phenomenon called "helper's high" has been shown to activate your happy hormones, the endorphins. When you volunteer or do something for someone less fortunate, your whole sense of well-being is enhanced.
Get Enough Shut-EyeDisturbed sleep patterns are commonly associated with depression. You may sleep too much and not want to get out of bed in the morning or you may sleep fitfully and find yourself dragging the next day. Get yourself into a routine so that your body adjusts to the regular pattern of bedtime and wake up time. Also, don't watch stimulating TV shows or movies in the evening. Slow down and read or listen to music instead.
Be in Good CompanyDon't become a deliberate shut-in. The temptation not to get out and about may be strong when you're depressed but cutting yourself off from the people who love you and want to support you is a big mistake. Study after study has shown that those with a large circle of friends are the happiest.
Pet Your PetsFido and Fluffy really are your best friends! They adore you no matter what mood you're in and they think you're wonderful even when you're down on yourself. Stroking a furry head or better yet, having a good romp in the yard or the park can do wonders to lift your mood and your self-esteem. Also, taking care of your pets can help you feel worthwhile therefore less depressed
