DepressedCredit: https://www.google.com/search?sa=G&hl=en-MY&q=depression+men&tbm=isch&tbs=simg:CAQSlgEJs7g7TlLUft0aigELEKjU2AQaBAgACAMMCxCwjKcIGmEKXwgDEiesGasZrhmtGXi4DvEEuQ63DroOyy3KLaI66yyhOrkv-Cy1LcMtiyQaMPtUnPvW5I3q4fhtR4nkxdIayDTDcs1tZylafjEAWMl3_1uryM3D4p_1nqOYsWz9Depression is a common and debilitating mood disorder, which widely affects a huge number of people in the society. According to a report published by World Health Organization (WHO) back in 2018, there are more than 300 million people of all ages that suffer from depression globally[1]. The topic revolving depression is seen as a taboo and people suffering from depression find it hard to express themselves, thus forcing them to withdraw and in some cases worsen the situation. In unfortunate situations, depression may lead to suicide.

Depression changes how a person think, feel, and function; it adversely affects the various aspects of a person' life and the ability to connect with the world, thus, impeding one's ability to experience life to the fullest. Depression is totally different from the usual mood fluctuations and short-lived emotional responses. Every so often, feelings of helplessness, hopelessness, and worthlessness can be intense and unrelenting, with little or no relief.

Depression is not a life sentence and should not be viewed as such. Hope is not lost as long as appropriate measures are taken to address the issue with depression. The first step towards dealing with the disorder is to acknowledge and take ownership of the situation. It is about seeing the light at the end of the tunnel and doing whatever possible to hinder the situation from overpowering your life. Try out these five holistic measures that will help lift your mood and ease the effect of depression in order to regain joy in life

HealingCredit: data:image/jpeg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAkGBxAQEBAQDxAPDw8QDQ0PDw8PDw8PDw8PFREWFhURFRUYHSggGBolGxUVITEhJSkrLi4uFx8zODMsNygtLisBCgoKDg0OFRAQFysdFR0tLSstLS0tLS0rLS0rLS0rKy03Ky0tKy0tLS0tLSstLS0tLS0tKy03LSstLS03Ky03K//AABEIALgBEwMBIgACEQEDEQH/1. Set the Intention to Heal

Being aware that you are depressed is one thing, but doing something to aid the process of breaking free from it is a different ball game. Oftentimes, it is overwhelming but it is crucial to tell yourself that you are capable of overcoming it. First, you must set an intention to heal. By doing so, you are activating your receptivity and willing the process of healing to take place. Commitment and aspiration will activate healing forces internally and externally, attracting benevolent forces that will lead you to the people, treatment, and support needed to fulfill your desire to healing.

2. Reach out for supportSupport Helping HandCredit: https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcT0OZfTGscHQ8YXFMgeOWIT1yHCVwk-y4eshDgLWSl6Fy6rFLIK

Depression is not something everybody can comprehend. It may seem like a trivial matter to those seeing it from an outsider view, but it can really be a dark place for those who are suffering from it. This forms a barrier that makes it hard for people with depression to discuss their situation with others. However, it will be beneficial to seek support from others to help get you out of the depressed state of mind. As humans, we are social beings by nature, and we seek connection with another. Thus, anything that promotes a sense of love, intimacy, connection, and community is therapeutic and healing.

3. Self-care

“Depression is an illness that requires a good deal of self-care,” writes psychologist Deborah Serani, PsyD, in her book ‘Living with Depression: Why Biology and Biography Matter Along the Path to Hope and Healing’.[2] Self-care can be in the form of keeping a good health regime be it through diet, exercise and getting enough sleep.

Diet wise it is best to avoid refined carbohydrates, sugar, processed foods, and trans-fats. Research shows that eating refined carbohydrates can spike blood sugar levels and increase the risk of inflammation of the brain and body, which is linked with depression. 

Despite being vigilant with your eating habits, it would be good to complement it by consuming supplements that help reduce the symptoms of depression. Some common and effective supplements readily available in the market are fish oil, B-complex vitamin and Vitamin D, to name a few. Omega-3 fatty acid in fish oil is beneficial for people taking traditional antidepressants. A 2003 study in European Neuropsychopharmacology found that people who took omega-3 fatty acid supplements had reduced depression.[3] B- vitamin helps produce and control the chemicals that influence mood and other brain functions and low levels B-vitamin has been linked to depression. Vitamin D also known as the ‘sunshine vitamin’ can affect mood and insufficiency of Vitamin D associated with depression.  

4. Create a routine structuresleep o

Depression requires a routine to effectively cope with the illness; it is important and beneficial to set up patterns that structure the way you live to combat the surprises that depression can throw your way. Our daily routines can make a huge difference in how healthy, happy and productive we are. The purpose of having a routine is to help you develop good habits in line with exploiting your full potential and to eradicate bad habits that may contribute to you feeling depressed.

5. Cultivate Positive Self-assurance

Battling with depression can be a constant struggle. However, you will need to tell yourself that this situation will not last. Just like the quote “Tough times never last, tough people do”. It will be a journey full of ups and downs, much so with depression, but life is full of obstacles and we must learn to take things in stride. Positive self-assurance can be in the form of reinforcing the thought that you are much bigger than depression. View yourself as a victor and choose not to succumb to the situation.

 

You can do it!Credit: http://utistaging.creativelandasialabs.in/core/image.inc.php?path=article/uti-beswatantra-you-can-do-it-women-no-longer-contained-within-four-walls-0695417001488979575.jpg&w=1100&h=700&type=crop

For those out there who are battling with depression, do not give up and try to rise above the illness. That being said, you should not try to walk this journey on your own. Getting help is not a sign of weakness but a sign of extreme strength. As for people who believe that they have a love one facing this predicament, try to reach out and offer support. You never know the small gesture can be a step away from saving another life.

 

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