How To Manage Depression Without Medication

 

Depression mood.238


It is easy to understand: the management of depression is often medication. However, there are other ways to beat depression without drugs and avoid falling into the downward spiral of psychotropic drugs. Depression affects more than 350 million people, or nearly 5% of the world's population. In France, the drug route is often the only one offered to people suffering from depression. However, there are many ways to combat this condition without psychotropic drugs.

 

Eat well

There is no doubt that there is a link between diet and depression. Indeed, many studies have proven the correlation between food and mood. Thus, the consumption of omega 3 (fish such as salmon and tuna, but also nuts such as almonds and rapeseed oil) and vitamin B (green vegetables such as spinach, broccoli, orange, rice, or beef liver) promotes brain function and prevents certain mental disorders. Along with other care, a good diet can help you feel better.

 

Exposing yourself to light

Some people suffer from seasonal depression. This disease is linked to the lack of natural light. It occurs every year, in autumn or winter, that is to say when the luminosity goes from 100,000 lux (unit of measurement of light) to 2,000 lux. However, it is proven, we have more morale when the weather is nice. And for good reason! The sun's beams hit the retina and send data to the brain. These tell the body to make more serotonin. This neurotransmitter regulates sleep, appetite, memory and mood. To get better, it is recommended to expose yourself between 30 and 60 minutes a day.

 

Play sports

At the point when you are in depression, it is hard to motivate yourself to play sports. Still, physical activity is a great way to get better. This time the body produces endorphin when exercising. This molecule further develops disposition and lessens stress. To start gently, you can walk a few minutes a day. Little by little we lengthen the duration and we may end up taking a liking to it. The goal is not to lose weight, but the pleasure of moving your body, to feel that your heart is beating faster and that your breathing quickens.

 

Sleep well

Sleeping an excess of can be similarly just about as dangerous as not getting sufficient rest. To try to spend a serene night, you have to make your room a space where you feel good. And therefore, it is preferable to put it away, transform it into a cocoon: soft textiles, cushions, throws, soft lighting ... If the sleep problems persist, it is obviously better to consult a doctor.

 

Take care of yourself

When you're not well, you have to know how to take time for yourself, even if it means forcing yourself. Every day, we therefore try to treat ourselves to a little pleasure, whether it be a bubble bath, a pastry, a good book, a blanket, a hot chocolate ... And we realize that nothing is enough for bring some joy. And above all, you don't feel guilty about taking time for yourself. We deserve it.

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