This article underlines the importance of ensuring that you have addressed the basics (basic causes of mild depression) before you go the medication route. Please note that this article refers only to cases of mild depression.
Please note, that in all cases of depression it is always of primary concern to seek medical advice.
Symptom of Inadequate sleep
Not sleeping enough can cause depression. A study indicates that sleep helps our brain to regulate mood & helps us to cope with next day’s emotional challenges. It proves that a lack of sleep has negative influence over the emotional brain response to negative or averse situations.
“It’s almost as though, without sleep, the brain had reverted back to more primitive patterns of activity, in that it was unable to put emotional experiences into context and produce controlled, appropriate responses,”
Matthew Walker, director of UC Berkeley’s Sleep and Neuroimaging Laboratory and senior author of the study.
Prioritize sleep in your life.
Symptom of not having a nutrient-dense diet
Just having a healthy diet is not enough. Research shows that getting enough of various nutrients is essential to keep the brain strong and happy. Lacking just one can have mental effects.
One example: A lack of vitamins B12 & B6 can cause depression. The study indicated that higher intakes of vitamins B6 and B12 were associated with a lower likelihood of depression in older adults.
• Check out the Mediterranean diet. Multiple research has pointed out that it can prevent and treat depression. This may be due to its combined and varied mix of healthy elements.
• Get checked out for any nutrient deficiencies. This can help you to identify any important vitamins or minerals that you may be lacking in & gives you the heads up to tackle it immediately.
Symptom of not doing enough exercise
The University of Toronto have analyzed over 26 years of scientific research which concludes that even moderate levels of physical activity can help to prevent depression in people of all ages.
Physical exercise has been shown to be as an effective a treatment for those with mild depression as taking anti-depressants.
“In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,”
Dr Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School
• At the very least, walk for 20-30 minutes a day.
• Ideally be as active as you possibly can.
Symptom of not having a life-work balance
Ensuring that you have enough down-time in your life can help to prevent the onset of depression. High job demands, too much work and long hours have been shown to have negative mental effects.
It is important to feel in control of your working life and not to have it the other way around.
• Leave the office on time, aim to get more done in less time
• Do not let work spill over into your private personal time.
• Reject perfectionism.
• Make sure that job demands that you take on are realistic.
Symptom of not having any time out
• Take up hobbies that you really enjoy such as Yoga and Gardening.
• Allow some self-indulgence. Have a regular massage
• Take some time out for yourself in the week.
Symptom of having too much clutter in your life
Finally, there is some evidence that a restorative environment can enhance mood and can promote healthy mental health. (2010 Study named “No place like home home tours correlate with daily patterns of mood and cortisol”)
• Clear clutter from your home
• Make it as positive, calming, restorative as possible
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