Depression, or as we all know it, depression, is a really difficult and distressing experience. You may feel like you will never get out of it, like the whole world is against you. But you need to remember one important thing. Depression is a medical condition that can be completely cured with the help of a doctor . The main thing is the medication and counseling given for it. But, in addition to those treatments, you can gain great strength and relief for your mental well-being by adding small good habits to your daily life. That's what we're talking about today.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Exercise isn't just something you do to your body!
"Oh, I can't even get out of bed, where can I exercise..." You're thinking that, right? I get it. It's very common to feel like you're going to lose all energy with depression and just want to stay on the sofa.
But the amazing thing is, when you start moving your body just a little, some amazing things happen inside your brain.
- 'Happy hormones' like serotonin , which improve our mood and bring us happiness and comfort, begin to be produced.
- And so are endorphins . These are like natural painkillers and stress-reducing chemicals in our brains. When you exercise, these are released and bring you a great sense of well-being.
You don't have to sweat for hours every day. Try to get in at least 20 minutes of moderate exercise, 3 days a week . If you haven't exercised in a while, it's best to talk to your doctor first.
| Exercise type | Things you can do |
|---|---|
| Light exercise | Walking in the garden, walking to the store, and moving around a bit while cleaning the house. |
| A little active exercise | Brisk walking, jogging, and cycling. |
| Mindfulness exercises | Slow, mindful exercises like yoga or Tai Chi can also greatly reduce stress. |
Eating well can also improve your mind!
What we eat has a direct impact on our bodies and our brains. Good nutrition is like the best fuel for our minds. When we are depressed, we tend to reach for "comfort foods" like chocolate, biscuits, and ice cream. While it may provide a temporary relief, in the long run it can actually make things worse.
Therefore, eating on time and eating something nutritious goes a long way in boosting your mood and giving you the energy you need to exercise.
What should I add to the food?
- Fresh vegetables and fruits: Add at least one fruit a day and some vegetables to your meals.
- Vegetables: Things like spinach, kale, and spinach provide good nutrition to the mind.
- Whole grains: Things like brown rice, buckwheat, oats, and peas.
- Lean proteins: Things like fish, chicken (without skin), eggs, yogurt, green beans, and chickpeas.
- Omega-3: These are found in fish like salmon, tuna, and flax seeds. They are very good for brain health.
What do you want to reduce?
- Sugar and sweets: Reduce cakes, biscuits, and sweet drinks as much as possible.
- Animal oils and cured meats: Limit sausages, bacon, red meat (beef, pork).
- Bread and flour foods: Choose something like wholemeal bread instead of white bread and buns.
- Excessive oil: Reduce deep-fried foods as much as possible.
Just think, the more colorful your plate is, that is, the more different vegetables and fruits you have, the more varied and rich the nutrition your brain receives.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →Is it hard to sleep? Let's try to get a good night's sleep.
The biggest problem for about 75% of people with depression is insomnia. Either they go to bed and can't fall asleep for hours, or they wake up in the middle of the night and can't get back to sleep. Where do you get sleep when you take all the problems, worries, and anxieties of the day to bed?
Getting good sleep is essential for overcoming depression. Try these simple steps:
- Make your bedroom a quiet, dark, cool, and comfortable place.
- Stop looking at your phone, tablet, or TV at least an hour before bed. The blue light from them disrupts your sleep.
- As much as possible, get into the habit of going to bed and waking up at the same time every day . Try not to change this even on weekends.
- Do something relaxing before bed, like taking a hot bath, reading a book, or listening to calming music.
- Minimize daytime napping as much as possible.
Alcohol and drugs are not a solution, they are a problem!
Some people turn to alcohol or other drugs as a temporary solution to relieve the pain and sadness of depression. This is called "self-medicating." Although they may feel a little relief at the time, what actually happens is that the depression gets worse.
These things can disrupt your sleep , cause other health problems (like liver disease), and may not respond well to your depression treatments . That means the medication your doctor prescribes may not work as well.
If you are struggling to control your alcohol or drug use, don't be ashamed or suffer alone. Please talk to your doctor or a trusted counselor about this. Getting help is the best thing you can do for yourself.
Small ways to control stress
With the pressures and problems that come with each passing day, our mental stress increases. This is even more difficult when combined with depression. Therefore, it is very important to find some ways to relax.
- Meditation: Set aside 10 minutes a day, close your eyes, and just focus on the way your breath goes up and down.
- Deep breathing: When you feel stressed, take a slow, deep breath, hold it for a moment, and exhale even more slowly. Doing this a few times will help you feel more relaxed.
- A hobby: Do something you enjoy. Like drawing, listening to music, or planting a flower in the garden.
- Being active: As mentioned earlier, even just going for a 20-30 minute walk can reduce your stress and improve your mood.
💡 Take-Home Message
- Depression is a condition that requires treatment with the help of a doctor. These lifestyle changes are just a supplement to that treatment.
- Exercise for 20-30 minutes at least a few days a week. Even a brisk walk is enough.
- Eat a nutritious diet by adding colorful vegetables, fruits, and fish, reducing sweets and oily foods.
- Get into the habit of going to bed and waking up at the same time every day. Stop looking at your phone at night.
- Don't use alcohol or drugs to cope with your sadness. It will only make things worse. If you have a problem, talk to your doctor .
- You don't have to go through this journey alone. There are people who can help you. So don't be afraid to ask for help.
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