So you have Depression. And if you’re like me, you probably are searching for tips to manage depression. Well the first thing to do is not to feel guilty about it.
It’s normal to go through depression. 16 million Americans and 300 million people worldwide also went through a depressive episode in 2018. With those numbers increasing dramatically during covid lockdowns and now rising inflation.
The regular operating procedure is to seek therapy and try medication, but what about for those who can’t afford that or want to try a natural way? Or let’s say you do get therapy, which is great, but what can you do to avoid depression while waiting for your next session?
Well we asked Psychologist Dr. Vincent Parr about some practical and easy-to-remember protocols for dealing with feelings of depression, and here’s what he had to say:
Dr. Parr’s Do’s and Don’t for When You Are Feeling Depressed:
- Do NOT hibernate (i.e. don’t stay at home, in your room, in your bed, etc.)
- Do NOT drink. I’m referring to alcohol here, because alcohol is a depressant. When you’re already depressed, the last thing you need is to put a chemical in your body that will influence you to be more depressed.
- Do NOT watch sad movies or listen to melancholic music. This will only reinforce your already negative mindset.
- DO force yourself to leave the house at least once a day.
- DO talk to and spend time with people who are positive and who you enjoy being around.
- DO get some sunlight and take a walk in nature. Vitamin D levels have been shown to dramatically affect the brain. Anyone who lives in the north knows that Seasonal Affective Disorder (SAD) is a real thing. A lack of sunlight and vitamin D can add to your miserable feelings.
- DO eat some fruits and vegetables and drink water. Our gut produces 80% of the serotonin that ends up being used by our brain. Gut bacteria, our amounts of sugar or other chemicals from processed food, and a lack of essential nutrients (omegas 3’s and 6’s, healthy fats, proteins, sugar from fruits and fiber from vegetables, vitamins, and minerals) all contribute to the serotonin production that is so vital to your life experience. If you are experiencing chronic and debilitating depression, remove sugar as much as possible, and include raw fruits and vegetables into your diet as much as you can.
- DO some physical exercise (if you are physically able). Exercise is incredibly beneficial in coping with depression. Exercise helps regulate hormones, the endocrine system, and has been shown to make cells act up to 7 years younger. The endorphins, hormone management, and feelings of accomplishment all amount to an overall improved sense of well-being and confidence. This is very important to overcoming depression. Depression is best managed in small, daily steps that compound over time.
- DO practice meditation daily. Watch this video about why Dr. Parr recommends meditation [HERE]
These tips to manage depression are by no means meant to be considered a replacement to therapy or medication, but they are a practical guide for anyone to add to their battle against depression and anxiety.
