‘Depression’, which is often diagnosed as 'major depressive disorder' or ‘clinical depression, refers to significant feelings of sadness or a low mood that last longer than two weeks and start to get in the way of your everyday life.
People often use the word ‘depressed’ when they're talking about moments or periods when they’re feeling sad or down. It’s normal to feel down when you’re going through a stressful or difficult time or the general ups and downs of life. However, if you feel low on more days than not for a few weeks, or if you really aren’t sure why you feel so bad, there might be something more serious going on.
Symptoms :
- Fatigue
- Irritability
- Overeating, or appetite loss
- Restlessness
- Suicidal thoughts or attempts
- Pessimism and hopelessness
- Persistent sad, anxious, or "empty" feelings
- Feelings of guilt, worthlessness, and helplessness
- Loss of interest in things once pleasurable
- Insomnia, early-morning wakefulness, or sleeping too much
- Digestive problems that don't get better, even with treatment
- Trouble concentrating, remembering details, and making decisions
- Aches, pains, headaches, or cramps that won't go away
1. Go for a walk :
Exercise helps your body release endorphins, the feel-good hormones. Exercising for at least 35 minutes a day, five days a week can improve symptoms of mild to moderate depression. It may also help treat more severe forms of depression.2. Get your hands dirty to get a mood lift :
"According to a study trustedSource with mice, a certain type of bacteria found in the dirt may enhance the production of serotonin."
3. Don’t overschedule :
Congratulate yourself for every task or goal you complete, no matter how small. If you can only accomplish one or two tasks, that’s fine. Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.
4. Avoid negativity :
Your brain digests whatever thoughts you create, so feed it positive ones. Reading the news or surfing the internet, talking to people who leave you feeling drained and negative, or revisiting sad topics —these activities can all have an impact on your mood and motivation. Instead, focus on feelings of gratitude. Read uplifting content and surround yourself with positive people.
5. Stick to a routine :
The sense of having accomplished daily tasks will promote a sense of well-being. Write down your routine, stick it on the wall or somewhere you will see it, and use check marks when you’ve completed tasks. The sense of having accomplished daily tasks will promote a sense of well-being and inspire you to aim higher each day.
You could also keep a journal as part of your routine. Journals are a good place to dispose of negative thoughts and make room for the positive.
6. Socialize :
Choose positive relationships, encourage people to socialize with you when you feel up for it, and give volunteering a chance. Helping someone in need will improve your mood and increase your motivation to get out of bed the next day.
7. Create a support network :
Have a support network on standby for when your motivation runs out and you feel overwhelmed. Choose people you feel comfortable talking to and who can help provide encouragement.8. Get enough sleep :
Stay healthy and love yourself…
Author: Arun Rajput.
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