Today is World Health Day :)
Depression has emerged as the leading cause of health-related issues globally. Here are several effective strategies to combat depression.
Stay Connected
Withdrawing from social interactions can leave you feeling isolated. Staying connected with friends and family is crucial in battling depression. Social support has been shown to significantly mitigate depressive symptoms and reduce suicidal ideation, particularly in individuals with pre-existing mental health conditions [1].
Active Body, Healthy Mind
Engaging in physical activity for at least 20 minutes a day can boost your mood and keep your mind sharp. Regular exercise has been linked to reductions in depressive symptoms and is an effective adjunct to traditional treatment methods [4].
Confront Your Fears
Facing your fears directly is essential. Remember, believing in your abilities can lead to overcoming challenges. Often, confronting your issues means you're halfway to resolving them. Research indicates that cognitive-behavioral strategies, which include gradual exposure to fears, can be beneficial in managing anxiety and depression [3].
Avoid Alcohol
Using alcohol as a coping mechanism can worsen your situation. While it might provide temporary relief, it often leads to more significant issues down the road. Studies have shown that alcohol use can exacerbate depressive symptoms and increase the risk of developing alcohol use disorders, particularly among those with mental health challenges [2].
Establish a Routine
Though it might sound dull, having a routine can significantly improve your mood. A consistent sleep schedule and planning 3 to 4 healthy meals daily can work wonders. Research indicates that establishing regular daily routines can enhance emotional stability and overall mental health [5].
Seek Professional Help
If you're still not feeling like yourself, it may be time to seek help from a professional. Therapeutic interventions such as counseling or psychotherapy have been shown to be effective in treating depression and can provide essential coping strategies [4].
If you're looking for someone to talk to about your challenges, consider reaching out for an online doctor consultation to discuss your feelings with a professional.
References:
- Kyoungsook Lee, Oisun Lee. Depression and Suicidal Ideation in Patients with Mental Illness in South Korea: The Mediating Effect of Alcohol Drinking.. PubMed. 2023.
- Tosca D Braun, Zoë Green, Lidia Z Meshesha, Marie A Sillice, Jennifer Read, Ana M Abrantes. Self-compassion buffers the internalized alcohol stigma and depression link in women sexual assault survivors who drink to cope.. PubMed. 2023.
- Fallon R Goodman, Bradley A Brown, Gabriella M Silva, Daniel E Bradford, Howard Tennen, Todd B Kashdan. Motives and Consequences of Alcohol Use in People With Social Anxiety Disorder: A Daily Diary Study.. PubMed. 2022.
- Jung-Hwa Yang, Chang Kyun Choi, Hye-Yeon Kim, Young-Ran Heo, Min-Ho Shin. Association between Alcohol Drinking Status and Depressive Symptoms in Korean Adults.. PubMed. 2021.
- Elena Bilevicius, Courtney C Clark, Edward A Johnson, Matthew T Keough. Ashamed and Alone-Risk Factors for Alcohol Craving Among Depressed Emerging Adults.. PubMed. 2020.