Depression

You need to sort your impressions in the struggle with the depression

First of all you need to understand which things can make you unhappy. For example, your
neighbor or the climate changes. After that, you just need to write them on the paper and read
every day. After some time you will see, that the problem with your neighbor is possible to be
solved via simple conversation. But the problem with climate change is not possible to be solved
by you, it is a global problem. Because of it, just take it easy and just understand that there are
some problems which can be despite of your desires.

The warm and relaxing bath will help a lot

It is well known fact, that the warm bath is the common and really effective way to relax. You
can add to it come rose petals, a few drops of your favorite essential oil and turn on slow music.
In this moment it is impossible to think about all the problems you have.
There’s no sure way to prevent depression. But you can:

 Find ways to handle stress and improve your self-esteem.

 Take good care of yourself. Get enough sleep, eat well, and exercise regularly.
 Reach out to family and friends when times get hard.
 Get regular medical checkups, and see your provider if you don’t feel right.
 Get help if you think you’re depressed. If you wait, it could get worse.

Ways to Avoid Depression

1. Exercise regularly
2. Cut back on social media time
3. Build strong relationships
4. Reduce stress
5. Get plenty of sleep
6. Eat well
7. Plan for unavoidable known triggers

Get plenty of sleep

Getting plenty of high-quality sleep is necessary for both mental and physical health. According
to the National Sleep Foundation, people with insomnia have a tenfold risk of developing
depression compared to those who sleep well.
To get better sleep, you can:
 Not look at any screens for two hours before bed (including your phone!)
 meditate before bed
 have a comfortable mattress
 avoid caffeine after noon
 Eat Well

Recent research has shown that regularly consuming a high-fat diet can have similar effects as
chronic stress in terms of causing depression. In addition, an unhealthy diet can also deprive
your body of vital nutrients it needs to maintain physical and mental health.

To prevent depression with your diet, you should:

 Eat balanced meals with lean protein, and lots of fruits and vegetables.
 Reduce high-sugar and high-fat foods.
 Eliminate processed foods from your diet as much as possible.
 Incorporate more omega-3s into your diet, with foods like salmon or nuts.

PLAN FOR UNAVOIDABLE KNOWN TRIGGERS

There are some depression triggers, but if you know about them, you can plan for them. And
that can help you cope preemptively. Examples of unavoidable depression triggers could be
the anniversary of a death or a divorce, or knowing that you’ll see your ex and their new partner
at your child’s school function.

To plan for these triggers, you can:

 know that it’s coming up, and know what it will entail
 have plans with a friend, or ask someone to check in with you
 remind yourself that you will get through it
If you’re concerned, you can also make an appointment with your therapist for more tips to help
manage it ahead of time.
Diet

Adding more fruit and vegetables to the diet may help people with depression.
The brain needs the right mix of nutrients to function properly.
The British Dietetic Association (BDA) outlines some dietary changes people with depression
can make that may help prevent relapses:

 eating unsaturated fats by cooking with olive or grape seed oil and adding nuts and seeds to
meals

 avoiding trans fats found in processed meat, ready meals, cookies, and cakes

 eating more whole grains, fruits, and vegetables

 eating protein with tryptophan, found in fish, poultry, eggs, and spinach

 eating oily fish containing omega-3 oils or taking omega-3 supplements at least twice a week

 drinking 6 to 8 glasses of water a day

 avoiding caffeinated drinks, such as coffee and soda

 Sleep

Not getting enough sleep has a significant impact on people psychologically and physically,
and insomnia is associated with depression.
Depression can also cause insomnia, but there are techniques people can try in order to get
more sleep naturally. These include:
 creating a bedtime routine
 avoiding using electronic equipment before going to bed
 Spending 30 minutes doing a relaxation exercise or reading a book before trying to go to
sleep.
 going to a quiet spot and doing more relaxation exercises if still struggling to sleep
 practicing breathing exercises by breathing in slowly through the nose and out through the
mouth, following the steady rise and fall of the abdomen

Avoid common triggers

As much as possible, a person should avoid triggers associated with the onset of their
depression symptoms.
This, of course, is not always simple, and in some cases, it can be impossible. For example, if a
particular person or groups of people are a trigger, the individual will have to weigh the
advantages and disadvantages of avoiding them.
A job could be a trigger, but leaving a job is not always possible. Any life-changing decisions,
such as these, need to be thoroughly thought out.
However, the most important thing is that the individual identifies what triggers their depression
and works toward a way of managing and avoiding them as much as possible.

Signs and symptoms of teen depression

It can be hard to put into words exactly how depression feels—and we don’t all experience it the
same way. For some teens, depression is characterized by feelings of bleakness and despair.
For others, it’s a persistent anger or agitation, or simply an overwhelming sense of “emptiness.”
However depression affects you, though, there are some common symptoms that you may
experience:

 You constantly feel irritable, sad, or angry.

 Nothing seems fun anymore—even the activities you used to love—and you just don’t
see the point of forcing yourself to do them.
 You feel bad about yourself—worthless, guilty, or just “wrong” in some way.
 You sleep too much or not enough.
 You’ve turned to alcohol or drugs to try to change the way you feel.
 You have frequent, unexplained headaches or other physical pains or problems.
 Anything and everything makes you cry.
 You’re extremely sensitive to criticism.
 You’ve gained or lost weight without consciously trying to.
 You’re having trouble concentrating, thinking straight, or remembering things. Your
grades may be plummeting because of it.
 You feel helpless and hopeless.
 You’re thinking about death or suicide. (If so, talk to someone right away!)
 Risk factors that can trigger or exacerbate depression in teens include:

1. Serious illness, chronic pain, or physical disability

2. Having other mental health conditions, such as anxiety, an eating disorder, learning
disorder, or ADHD
3. Alcohol or drug abuse
4. Academic or family problems
5. Bullying
6. Trauma from violence or abuse
7. Recent stressful life experiences, such as parental divorce or the death of a loved one
8. Coping with your sexual identity in an unsupportive environment
9. Loneliness and lack of social support
10. Spending too much time on social media

Overcoming teen depression tip 1: Talk to an adult you trust

Depression is not your fault, and you didn’t do anything to cause it. However, you do have some
control over feeling better. The first step is asking for help.

Talking to someone about depression

It may seem like there’s no way your parents will be able to help, especially if they are always
nagging you or getting angry about your behavior. The truth is, parents hate to see their kids
hurting. They may feel frustrated because they don’t understand what is going on with you or
know how to help.

 If your parents are abusive in any way, or if they have problems of their own that makes
it difficult for them to take care of you, find another adult you trust (such as a relative,
teacher, counselor, or coach). This person can either help you approach your parents, or
direct you toward the support you need.
 If you truly don’t have anyone you can talk to, there are many hotlines, services, and
support groups that can help.
 No matter what, talk to someone, especially if you are having any thoughts of harming
yourself or others. Asking for help is the bravest thing you can do, and the first step on
your way to feeling better.

The importance of accepting and sharing your feelings

It can be hard to open up about how you’re feeling—especially when you’re feeling depressed,
hopeless, ashamed, or worthless. It’s important to remember that many people struggle with
feelings like these at one time or another. They don’t mean you’re weak, fundamentally flawed,
or no good. Accepting your feelings and opening up about them with someone you trust will help
you feel less alone.

Even though it may not feel like it at the moment, people do love and care about you. If you can
muster the courage to talk about your depression, it can—and will—be resolved. Some people
think that talking about sad feelings will make them worse, but the opposite is almost always
true. It is very helpful to share your worries with someone who will listen and care about what
you say. They don’t need to be able to “fix” you; they just need to be good listeners.
Tip 2: Try not to isolate yourself—it makes depression worse

Depression causes many of us to withdraw into our shells. You may not feel like seeing
anybody or doing anything and some days just getting out of bed in the morning can be difficult.
But isolating yourself only makes depression worse. So even if that’s the last thing you want to
do, try to force yourself to stay social. As you get out into the world and connect with others,
you’ll likely find yourself starting to feel better.

Spend time face-to-face with friends who make you feel good—especially those who are
active, upbeat, and understanding. Avoid hanging out with those who abuse drugs or alcohol,
get you into trouble, or who make you feel judged or insecure.

Get involved in activities you enjoy (or used to). Getting involved in extracurricular activities
may be the last thing you feel like doing when you’re depressed, but you’ll feel better if you do.
Choose something you’ve enjoyed in the past, whether it be a sport, an art, dance or music
class, or an after-school club. You might not feel motivated at first, but as you start to participate
again, your mood and enthusiasm will begin to lift.

Volunteer. Doing things for others is a powerful antidepressant and happiness

booster. Volunteering for a cause you believe in can help you feel reconnected to others and the
world, and give you the satisfaction of knowing you’re making a difference.

Cut back on your social media use. While it may seem that losing yourself online will
temporarily ease depression symptoms, it can actually make you feel even worse. Comparing
yourself unfavorably with your peers on social media, for example, only promotes feelings of
depression and isolation. Remember: people always exaggerate the positive aspects of their
lives online, brushing over the doubts and disappointments that we all experience. And even if
you’re just interacting with friends online, it’s no replacement for in-person contact. Eye-to-eye
contact, a hug, or even a simple touch on the arm from a friend can make all the difference to
how you’re feeling.

Symptoms

They can include:

 Trouble concentrating, remembering details, and making decisions

 Fatigue
 Feelings of guilt, worthlessness, and helplessness
 Pessimism and hopelessness
 Insomnia, early-morning wakefulness, or sleeping too much
 Irritability
 Restlessness
 Loss of interest in things once pleasurable, including sex
 Overeating, or appetite loss
 Aches, pains, headaches, or cramps that won't go away
 Digestive problems that don't get better, even with treatment
 Persistent sad, anxious, or "empty" feelings
 Suicidal thoughts or attempts
 The ways to overcome the depression
1. The music and dancing

If you have the possibility to be at home alone, for example, when your children are at school,
you can turn on the music and start dancing. You should not be afraid, that you do not do it very
well, you should understand, that you are dancing only for yourself, but not for the other people.
It will let you forget about all possible negative emotions. Also, it can be your hobby and you can
even start dancing.
2. Singing
If you like singing, you will be able to overcome the depression. Some people can sing when
they driving the car. They can sing as loud as they wish. After that they have a lot of positive
emotions. The list of such songs you can order on our site in the essays about depression.
3. The manicure

It is very helpful exactly for the women. If you have little children you can understand how it is
difficult to go elsewhere. But it is possible to do the manicure at home. It is known, that the
women can have a lot of positive emotions and good mood after the manicure. Also, you will be
more confident if you have the manicure.
4. Walking
You can have the fresh head if you spend your time walking a few hours a day. You will sleep
well and you should not think about your problems.
5. SPA at home
When you did all your home tasks, it is good to have the bath with the special oils. You can
relax and forget the stress. Did you notice, that you are fresh when you had the bath or the
shower?
6. Meet with your friends

When you meet with your friends, you can have the new emotions and spend your time with the
satisfaction. You will get the new experience and get the new information. Because of it, you
should contact your friends very often. They will help you to overcome the depression. You
should not avoid people, because they can help you a lot.
7. The book

It is recommended to visit the shop and to purchase the book which you will be glad to read. It
will give you the new experience and ideas.
8. Collect all unneeded things

Sometimes, it is needed to collect all things, which are broken or you just do not like them. You
will see, that you will get the perfect mood after that.
9. Hobby

If you wish to overcome the depression, you need to find the hobby. It will catch your attention
and you will forget about all your problems. You will need to spend some time on your hobby
and even can find there some new friends. You can be sure, that you will forget about the
depression.
10. The healthy food

Just check, maybe you have the lack of the vitamins and minerals and it is needed to visit the
doctor to check your health. You can find the new ways of the preparing food on the internet. It
will be the great way to create something new for your family and you will forget about the
depression.
11. Entertainment

Go for a picnic with your family, visit the cinema or the theatre. Leave all your tasks on the
weekend and just relax. It will help you a lot.
12. Sleep well
It is needed to sleep up to 6-8 hours for the adult people and 8-10 hours for the children. You
should remember, that the depression can be connected with the fact, that you do not sleep
enough. It is important to sleep less time, but the quality of the sleeping should be high. If you
sleep, for example, 10 hours, but you wake up every 2-3 hours, you will be nervous and tired.
13. Fill your life with the light
In this period of time you will have the lack of the light. It is important to spend your free time
walking and you will get a lot of light.
14. Plan your life

It is needed to create some plans and to reach your goals. If you have the plan, there will not be
any time for the depression. It will increase your mood and you will forget about the depression.
15. Physical exercise
If you do a lot of exercises, you can feel that you have a lot of power and all your negative
emotions will disappear. Find the sport you like and do it 2-3 times a week. If you are very busy,
just find 20 minutes per day to do these exercises. You will be satisfied with the results.
16. Think positively

You should understand, that if all your thoughts are negative, you can have the depression.
Only you can change your life and everything is in your hands.
17. Do not sleep a lot

It is naturally, that you can sleep a lot in the autumn. But if you sleep all night and half a day,
you will not have a lot of power. Try to wake up early in the morning and sleep not late in the
evening.
To sum up, the depression is not something, that is impossible to change. If you follow these
advices, you will see, that your life will change. Because of it, everything is in your hands and
you can reach your goal. If you wish to get the detailed information, you can place the order and
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