6 Self-Help Strategies to Fight Depression

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Charles McCarthy
6 Self-Help Strategies to Fight Depression

There are certain self-help strategies that work to combat depression. These strategies are especially beneficial when used with psychotherapy..

Contents

  • Monitor what you say to yourself
  • Write a gratitude journal
  • Natural medicine
  • Sunlight
  • Do sport
  • Others

Monitor what you say to yourself

People with depression have many negative thoughts. They criticize themselves and others, have low self-esteem, expect the worst, generalize, and have no hope for a better future. These thoughts of self-defeat lead them to behaviors that are not adaptive (not applying for a job, not taking an exam because you are convinced that they will fail ...).

When we experience a negative emotion, it is preceded by a negative thought. So if you feel anxious, depressed, hopeless, guilty, etc., examine those thoughts. You can train yourself to recognize those thoughts, question them, and replace them with something neutral or more positive..

Write a gratitude journal

It is a notebook or diary in which you write at least 5 things a day for which you can feel grateful, even if it is something as simple as having a house, having a partner or being able to have breakfast. The goal with the journal is to redefine your perspective towards the enjoyment and good things in life and not only in the pain and the negative.

Natural medicine

First of all, you should consult an expert in nutrition, with your doctor or in specialized stores.

  • 5-HTP (5-Hydroxytryptophan): It is an amino acid that occurs naturally in the body. The body uses the amino acid tryptophan to make 5-HTP, which is transformed into the neurotransmitter serotonin. Unlike serotonin, 5-HTP crosses the brain barrier and enters the brain from the bloodstream. It is also a precursor to the "sleep hormone" or serotonin, which plays a role in mood, appetite, and sleep. 5-HTP is sold in many countries as a dietary supplement to treat anxiety, depression, sleep disorders, eating disorders, and fibromyalgia. Don't take 5HTP if you already take an antidepressant. Both increase serotonin levels, and too high a level can result in a dangerous condition known as serotonin syndrome..
  • SAMe (S-adenosyl methionine): is another substance that is generated naturally in the body and in high concentrations in the brain. It can also cross the brain barrier and affects the metabolism of neurotransmitters, including serotonin, dopamine, and hormones. Although SAMe has been scientifically proven to be effective in relieving depression, it is not known why. However, whatever the mechanism, this substance works to relieve depression faster than with other drugs and alternative therapies..

Sunlight

If your depression normally occurs in the fall or winter, it may be a seasonal disorder, related to a lack of sunlight. Although in Spain it is not well known in the USA they use what they call "light box" or solar box, which imitate sunlight, improve mood and other symptoms of seasonal syndrome.

Remember that taking sunlight wisely and safely improves mood, in addition to our appearance and production of vitamin D.

Do sport

According to various studies, sport has the same or greater effect than psychotherapy and medication. By practicing exercise you will release endorphin (which will make you feel good), you will look better, you will feel better and you will also be able to socialize.

Others

Although they seem obvious, you should not forget these prescriptions that doctors and psychologists usually give:

  • Get enough sleep.
  • Get out there and socialize: social support is one of the best remedies for depression.
  • Practice relaxation techniques.
  • Avoid self-medication and drugs.
  • Eat a healthy diet.

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