Tag: depression

Health Care

Eight Ways To Actively Fight Depression

Author Byaqilrl

Depression is not a disease, but it is severe disorder that shut down all the doors around us to be active in everything we do, think and perform. When we are depressed, nothing seems to be better with us not even our favorite food, people, places and things.

The symptoms of this condition will drag us to be in depression state for longer time. But, anyone who is suffering with this disease should understand that it is curable and very common. Treating this disease like other physical conditions many affect your mental state and conquer your depression.

Like all other illness the symptoms of this condition from mild to severe and the best thing to do is reaching to your doctor.

Some of those symptoms include:

  • Feeling of guilt, worthlessness, helplessness
  • Appetite loss or over eating
  • Decreased energy or fatigue
  • Insomnia or early morning wakefulness
  • Anxious
  • Difficulty in concentrating
  • Persistent sadness

Here are eight effective ways that help you fight against depression and to get back your happy life.

Eight Effective Ways To Fight Against Depression

1. Be Active

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When we are depressed we often neglect to care ourselves and become lethargic. We don’t want to do anything and every little task seems like a burden on our head, so the best way to beat it by doing exercise in early morning.

Exercise will make you feel better and help you to concentrate on things you want to do. When you exercise, your body tends to release endorphins in to the blood stream that produces calming effect to your body.

You must choose simple exercises like a simple walk with your friends for 30 minutes or something like swimming or jogging also help you to be active throughout the day.

2. Express Your Anger

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Depression will not allow you to express all the feelings and thoughts inside you, it might make you feel uncomfortable in the things which you can do positively.

The best way to fight against depression is by expressing yourself in front of people. Expressing anger is not a bad feeling never let your step back while supporting or expressing anything in front of anyone.

If you feel that people around you will avoid you or leave you because of your angriness, just remember one thing people who love you will never get detached by the qualities within you!

3. Learn To Accept Yourself As You Are

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We often grow up by thinking that some parts of ourselves are not good enough. All these kind of experiences will lead us to become a person that we are not.

Many people pursue some ideal versions of who they want to be that simultaneously passes judgments of who they really are. Because they are not accepting themselves and trying to be smarter, better and richer that leaves them in dissatisfaction always.

The thing is accepting yourself as you are, is the best thing you could do to grow as a positive person. Because everyone is not perfect in this world, we need to be perfect in our imperfections to lead a happy life.

4. Do Things You Are Good At

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Depression is a feeling of worthlessness and ineffective in everything. So, the anti dose of these two things is doing the things you love and you are good at. The sense of accomplishment will help to rebuild your confidence and help you to fight against depression.

You don’t need to be good at everything to achieve victory, just go back to your early times that you’ve accomplished something that gave you happiness or when someone said that you have a talent just grab it and do it again to bring that happiness again.

You might not feel doing it, but do it anyway and challenge your negative thinking by achieving it. You will definitely feel better at the end of your day.

5. Learn To Forgive And Move On

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Most of the people with depression end up being angry and sad that make them to unable to move from their position in their lives. But, according to a research being sad and angry is not the way to get over from depression you must have guts to forgive someone and move on.

The best way to forgive them is by being in their shoes at that situation and think about them like what you would do if you are in his/her position. That’s it, this will clear your mind and make you feel free from angriness and sadness.

6. Practice Self Compassion

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Many people with depression are very compassionate and understanding in other people mistakes but not their own. They often criticize themselves in everything they do and get in, the best way to fight against it by self compassion.

It is nothing but adopting a loving and caring attitude towards yourself which is similar to the one you have shown. It is better to remind yourself that you are also a human and it is very common in making mistakes and learning something from those mistakes.

7. Face Your Fears

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One of the best things you can do to fight against depression is by facing your fears all alone. Whatever happened in your life is just happened, you should not be in the same mood all over the life. You should get rid out of situation by lowering the people’s expectations and by not risking the rejection and disappointment.

Try to surround yourself with the people you love and support to be with you. Make sure to challenge yourself to be positive in all the ways you can!

8. Maintain 7-8 Hours Of Sleep

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Oversleeping and under sleeping are the most dangerous symptoms of depression. The best way to fight against is nothing but following proper sleeping pattern that even keeps you to be active all day long.

If you’re struggling to fall asleep, try to move all the screens including your mobile phones out of your room. Sit back at your window and if possible try to read a journal that will make you fall asleep as soon as possible.

Eight Ways To Actively Fight Depression

Health Care

6 Best Breathing Exercises For Anxiety And Depression

Author Byaqilrl

If you are going through anxiety, stress and depression, then it is very crucial to relax. Relaxing doesn’t mean just to sit and watch T.V or play video games. People with anxiety and depression find it difficult to do their daily activities and it makes life difficult at times. You may come through many medications to control this situation or many techniques which might not give you positive results for what you were wishing for.

There is just one simple solution for this problem – just breathe. Yes, breathing is a relaxation exercise which will help to calm down anxiety and depression.

Exercises play a vital role and help you to overcome depression and anxiety and there are so many different forms to do. If you are in a thought to how we can control this condition just by doing exercise, let me help you to clear all your queries about this condition in this article.

How Does Exercise Help To Reduce Anxiety And Depression

According to several studies, exercise will reduce the symptoms of anxiety and depression. Because exercises and other physical activities helps to produce endorphins which are chemicals of brain and acts as pain killers to your brain.

However, stress in your brain has great impact on your body too. If your brain is good then body looks healthy. Regular exercise will not only help you to get rid of anxiety and depression, they will also help you to improve your mood, improve sleep and improve self esteem.

Benefits Of Breathing Exercises For Anxiety

Sudden rise of heart beat because of anxiety may result in panic attacks. So, better breathing will make you to put conscious effort and relaxes your autonomic nervous system and reduces those attacks.

Here are few benefits of these breathing exercises for anxiety and depression.

  • It calms down your body system.
  • It helps to slow your heart rate automatically by controlling the situation psychologically.
  • It’s an effective process to control your heart rate
  • It’s free.

Benefits Of Breathing Exercises For Depression

Here are some benefits of breathing exercises for depression:

  • It relaxes your body and eases your mind
  • Rebalances hormonal state of your body
  • It helps to overcome internal chaos and deep rooted fear by calming down your nervous system
  • It also helps to eliminate all emotional blocks which is preventing you from maintaining healthy and balanced life
  • It plays a major role in healing as well as capable of reducing mental disturbances.

Best Breathing Exercises For Anxiety And Depression

1. Deep Breathing

Deep breathing will help you to calm down and release anxiety from your head to toe. Try this whenever you feel stress is building in your body. You can even combine this deep breathing to meditation to acquire greater relaxation, stress relief and focus.

Deep breathing also helps to slow down your heart rate and naturally reduces the risk of heart attack.

How To Do

Sit on the floor by keeping your back straight, your legs uncrossed and your arms on your knees.

Now take deep and slow breath through your nose for 5-6 times.

Hold on breathe for 2-3 seconds and exhale it through your mouth for 6-7 seconds. Breathe like you are whistling.

Repeat it 10 times.

2. Equal Breathing

6 Best Breathing Exercises For Anxiety And Depression

Equal breathing will help to balance oxygen and carbon dioxide levels in your body. It even calms down your nervous system from anxiety, stress and redirect your focus.

How To Do

Sit straight on floor by keeping your back straight and your legs uncrossed and your hands on your legs.

Inhale and exhale through your nose.

If you start feeling comfortable then extend it. Repeat it more than 10 times.

3. Abdominal Breathing

Abdominal breathing will help to lower your blood pressure and control your heart rate while you are undergoing through anxiety. This breathing technique will take some time to get adopted in order to control your breathe if you find yourself stressed, so take time to practice this technique when you are in cool and calm position.

How To Do

Sit in a comfortable meditative pose, then place one hand on your chest and the other on your stomach.

Inhale deeply through your nose and make sure to use your lower hand to feel the expand of diaphragm.

Take 6-10 breathe slowly, like each breathe for 20-30 seconds.

4. Alternate Nostril Breathing

Alternate nostril breathing will help you to balance and maintain calmness.

This technique is as effective as cup of coffee after a stressful and heavy work handling in your brain.

How To Do

Sit on the floor with uncrossed legs and back straight. Now, hold your right thumb over your right nostril and inhale through left nostril deeply.

When you are at peak stage of inhalation, hold your left nostril through your right ring finger and exhale through your right nostril.

Repeat this breath technique for 3-5 times in a day.

5. Progressive Relaxation

Progressive relaxation technique will help you to calm down and refocus on your work.

How To Do

Sit straight with uncrossed legs on the floor. Close your eyes and try to relax your muscles from toes to head and breathe deeply as you tense or relax your muscles.

Slowly start tensing your muscles,s tart from toes, knees, thighs, then chest, arms, hands and finally neck, jaw and eyes.Inhale through your nose and hold your breath for few seconds like 3-5 while you tense each muscle group. Exhale slowly through your mouth while you relaxing your muscles.

If you feel dizzy while doing this technique, then reduce the holding time to 2 seconds and work up to holding your breathe longer.

6. Guided Visualization

This technique can be done only in places wher you can safely close your eyes and it works well to reduce anxiety and stress.

It will also help to boost feelings of confidence and health.

How To Do

Try to find a quiet and calm place where you can sit comfortably.

Close your eyes breathe deeply and focus on positive and pleasant things which makes you feel good.

Health Care

7 Best Natural Remedies To Treat Depression

Author Byaqilrl

Depression is a common disorder, experienced by everyone at certain point in their lives. Many people opt for anti depressant pills to get rid of depression easily, but these pills works very slowly and make us more difficult to manage.

Many people strive to be happy  but cannot find the way to be. Depression can last from months to years and cause intense feeling of isolation and helplessness which impact on their relationships, social life and even on career too.

After several researches world health organization concluded, that depression will become the second most prevalent disease worldwide by the year 2020.

Apart from anti depressants we have many ways to treat depression, this article shows you 7 effective and best natural remedies to treat depression which gives you constant relief.

Let’s, discuss about the causes and symptoms of Depression before getting in to the topic:

Causes Of Depression

The causes of depression include as follows:

  • Food allergies
  • Hormonal imbalance
  • Stress
  • Nutritional deficiencies
  • Lack of sunlight
  • Unresolved emotional problems.

Symptoms Of Depression

Symptoms of depression as follows:

  • Persistent sadness
  • Irritability
  • Difficult to sleep
  • Difficulty in concentrating
  • Disinterest in everything
  • Feeling of worthlessness and hopelessness
  • Change in appetite
  • Weight loss
  • Digestive issues
  • Suicidal thoughts

7 Best Natural Remedies For Depression

These natural ways will help you to cope with feeling of depression so that they don’t persist and intensify any more in your life.

1. Exercise

Regular exercise will help you to handle stress and improves your self esteem. In fact, several studies have shown that exercise will act more effectively when compared with anti depressant medications and it makes depression less likely to return for those who follow regular exercise.

Doing exercise combining with psychological therapies is more effective than normal exercise. Try different types of exercises you like, such as yoga, running and burst training. Even a simple walk with your loved ones will also help you to release stress from your body.

2. Drink Green Tea

Several studies have proven that green tea has capability of relieving stress form your body. The amino acid Itheanine in green tea will acts like a tranquilizer for your brain and gives you relief.

Even a study has found that the people who drink green tea are less prone to depression compared with the people who don’t drink green tea most often.

3. Eat Healthy Diet

Diet plays a major role in maintaining our body to be healthy and strong. Sometimes instant food gives us more happiness. Eating healthy will help to improve your mood and some foods also helps with serotonin, a chemical in the brain that contributes to be happy.

The following foods will help you to improve your mood and to get rid of depression if you include these foods in your regular diet.

  • Fish oil which is rich in omega 3 fatty acids
  • Eggs
  • Flaxseed oil
  • Healthy fats
  • Probiotic foods
  • Fruits and vegetables

4. Meditation

7 Best Natural Remedies To Treat Depression

Meditation is the best way to get rid of depression in easy way. It will lift your mood by boosting your brain dopamine levels by providing endorphins, 30-45 minutes of meditation regularly will help you to lift your mood and deep breathing helps you to control your thoughts and calm your body.

Breathing exercises also increases the oxygen supply to your brain and nervous system and allows your body to relax and eases low mood.

5. Talk It Out

Reach your therapist, psychiatrist and express how you feel. Sometimes, just finding someone you can trust and the one who feel your feelings can give you better feeling and help you to see the world differently.

If this doesn’t work out, don’t go for addiction to drugs, because it may drain your relationships, financial status, career and even life. Always try to find an alternative, if one option doesn’t work out.

6. Spend Time Out Doors

This is one of the best ways to get relief from stress. Several researches have concluded that Vitamin D levels can help to reduce the symptoms of depression easily. In fact, studies have shown that there is relationship between vitamin D deficiency and depression which is due to lack of exposure to sunlight.

Cut Out Sugar In Your Diet

This is one of the best ways to get rid of depression. Because, minimizing sugar content in your diet will lower the risk of insulin resistance which is linked to depression.

Studies have shown that severe depression is linked with high levels of insulin resistance in your body. Do avoid sugary beverages in your diet which will help you to get out of depression easily.