‘Depression’, one of the most commonly diagnosed mental illnesses, is not just sadness. The characteristics are weeks of symptoms such as low mood, diminished interest in activities that were earlier pleasurable, weight gain or loss, fatigue, difficulty to concentrate and recurrent thoughts of guilt & death.

Lifestyle changes are simple, yet powerful tools in treating depression. Start with them right away, instead of going towards antidepressants, because such changes alone can help relieve from depression. Point is not that one should stop going to consult a doctor or refrain from pills, but it is to emphasise here that pills won’t help you that much which such simple changes may help you!

1. Exercise

Several researches have proved that exercise is one of the most powerful mood elevator and plays a crucial role in relieving from depression. So, make it a point to keep your body moving. Physical activity, may be of any sort, acts as a stimulant for various brain chemicals- serotonin and endorphins (“the happy hormone”) helping in depression. Moreover, this will also lead to a boost up in self confidence and social connections, both of which have proven positive benefits to a depressed person.

2. Diet

One of the most metabolically active part of our body, brain, needs a continuous supply of nutrients to function well and for producing neurotransmitters. A poor diet leads to a decline in production of these brain chemicals, thereby, provoking symptoms of depression. Diet should be healthy and nutritious, inclusive of whole grains, pulses. Have plenty of water and raw vegetables and fruits. Balanced diet should be the key. Go decaf if depressed! Basically, caffeine has been associated with depressive symptoms, so try to avoid it as much as possible. Also, limit consumption of sugars as a direct relationship has been studied between high sugar consumption with depression.

3. Alcohol

Alcohol consumption has to be stopped if a person is depressed, it being a powerful brain depressant. Have a critical look over this! Initially it seems soothing with a calming effect, but these immediate effects are deceptive and it becomes toxic.

4. Sleep

A poor sleep has a direct impact on our mood because neurotransmitters that are needed to support mood are replenished with sleep and a person needs restorative sleep to maintain a balance in brain. Studies have time to time focused that the major sufferers of depression are the ones who do not get long or quality sleep.  Make it a priority to have a good quality sleep.

5. Thoughts and emotions

Always feed your brain with positive thoughts because negative attitude and feeling of helplessness and hopelessness upset the hormonal balance of body, damaging brain chemicals and also affecting other parts of the body. Positive thinking makes a person calmer and happier.

6. Meditate

Goal of mediation is to focus and understand your mind. Neurologists have found regular medication to be helpful in changing your brain in ways  that can help to control emotions and relieve stress. Calm the brain and limit the stress levels. Identify the source of stress and think of something to change or get rid of these stressors. Learn to control your mind and relax it.

7. Social support

The key risk factors behind depression, isolation and loneliness can be reduced by strong relationships. The support of a well- wisher can be of immense help and provide a ray of hope for a depressive patient.

8. Purpose

People with a strong sense of purpose are better able to handle the ups and downs of life. Purpose can offer a psychological  buffer against obstacles. Spirituality also helps people meet challenges and continue.

The final word

Caring for oneself is a key component in the battle against depression. Lifestyle choices such as exercising, avoiding alcohol and drugs, eating well and being social are some of the best ways to overcome depression.