Strategies to Ward off Depression Relapse: Explore 7 Organic Approaches

Strategies to Ward Off Depression Relapse: Discover 7 Organic Methods

Depressive states modify an individual's thought processes, feelings, and actions. It can also impact their overall health and various aspects of life. Methods such as physical activity adjustments, dietary changes, and psychotherapy can aid in managing and preventing symptoms related to depression.

Numerous individuals opt for medication, such as antidepressants, to tackle depression, but natural techniques can also assist in controlling symptoms and lower the risk of future episodes.

Depression can manifest at any age and can impact anyone, however, certain factors increase the likelihood:

familial medical history of depression
experienced traumas, stress, or life-altering events
physical illnesses, such as cancer
prescription medications or substance abuse

These individuals or those living with depression can employ the following methods to help manage or prevent symptoms:

1. Combat stress

Research indicates a link between stress and depression or anxiety. Those with a predisposition towards depression might develop it more readily if exposed to chronic stress.

Stress can originate from genetic factors or childhood experiences, such as neglect or abuse.

A study involving veterinary students discovered that stress negatively influenced mental health, life satisfaction, and overall well-being.

While completely eliminating stress may not be possible, taking proactive steps can help improve the situation:

ensuring adequate sleep and rest
learning to decline additional responsibilities
taking breaks from work
practicing deep breathing exercises and meditation
engaging in regular physical activity

Find more information about stress and coping mechanisms here.

Remember to consult a doctor prior to beginning any supplements or over-the-counter medications to ensure safety.

Various gadgets designed to reduce stress are available for purchase online.

2. Physical activity

Studies suggest that physical activity can exhibit antidepressant properties, and experts advise incorporating it as part of treatment.

An article argues that exercise is underutilized as a therapy for depression, as it has the potential to improve both physical and mental health.

Depression can impact an individual's motivation to exercise, but lack of activity can exacerbate symptoms.

Those struggling with exercise motivation could try beginning with 5-minute walks or enjoyable activities in the morning and afternoon, gradually increasing the time over the course of days and weeks.

Current recommendations suggest aiming for at least 30 minutes of moderate-intensity exercise each week, broken into sessions as desired (e.g., 5-minute, 10-minute, 30-minute, etc.).

Explore more about how exercise and depression are linked.

3. Nutritional adjustments

A balanced diet can potentially prevent depression and boost mental well-being. A research study suggested that dietary interventions could play a role in addressing depression.

The following foods may reportedly reduce depression symptoms:

fresh fruits and vegetables
green tea
soybean products
healthier oils, such as olive oil
whole grains
fish

Conversely, limiting the consumption of:

processed meats and meat products
pre-made baked goods
trans fats
sugary desserts and sodas

Fresh fruits and vegetables contain antioxidants, which shield the body from oxidative stress and cell damage.

A study on processed foods suggested they might negatively impact gut microbiota, potentially increasing the risk of depression.

Discover more about nutritional approaches to depression.

4. Sleep management

Research indicates a strong association between depression and insomnia. Lack of sleep can worsen depression symptoms, and it is also a prevalent symptom.

The following tactics can help individuals achieve better sleep naturally:

sticking to a consistent sleep schedule, including weekend routines
ensuring the room is quiet, dark, and comfortable
avoiding large meals, caffeine, and alcohol before bedtime
engaging in daily physical activity
keeping electronic devices out of the sleeping area and disconnecting 30 minutes before bedtime
returning to bed if not asleep within 20 minutes, reading or finding a distraction for a while, and then trying again
adhering to a healthy diet
avoiding consuming excessive fluids close to bedtime
limiting exposure to bright light in the evening

Additional suggestions include practicing relaxation or breathing exercises just before bed. The 4-7-8 breathing technique can also help reduce anxiety.

Learn more about strategies to improve sleep.

Consult a doctor before utilizing any supplements or medications to ensure safety.

Sleep aids are available for purchase online.

5. Alcohol and substance misuse

Excessive alcohol consumption and recreational drug use can amplify the risk of depression and exacerbate its symptoms.

Many people struggle with both depression and substance use disorder, but the interaction between both conditions is not always clear.

An individual exhibiting both depression and unhealthy substance use may require assistance with both disorders.

Anyone with concerns regarding substance use, regardless of depression, should consult a doctor or professional for guidance.

Confidential help is accessible 24/7 through helplines, such as the National Helpline 1-800-662-HELP (4357).

6. Psychotherapy

, or talking therapy, can assist individuals in identifying depression's causes and finding viable solutions.

Options include:

cognitive-behavioral therapy (CBT)
interpersonal therapy (IPT)
psychodynamic therapy
mindfulness-based cognitive therapy (MBCT)

Restorative approaches to health, such as lifestyle modifications and talk therapy, can help individuals combat depression and improve their overall wellbeing.

Therapy for particular issues such as grief loss
Behavioral therapy (BT), which can assist a person in discovering new methods of contemplating and behaving
psychoanalysis, which frequently explores past matters

Therapy can happen singularly, with a group of individuals who meet solely for therapy, or with spouses or family members.

Explore psychotherapy further here.

7. Avoid frequent triggers

Numerous factors can trigger signs of anxiety and depression, and these may fluctuate between individuals. It might be feasible to avoid or diminish exposure to some of these triggers.

Triggers that an individual may be capable of avoiding include:

exposure to news, certain movies, and other media
consuming alcohol or drugs, unless the person has a related disorder
having insufficient rest due to late hours

If avoiding triggers is not an alternative, it may be achievable to lessen exposure, for instance, by choosing a specific time of day to examine emails or watch the news.

Other approaches to minimize the effect of triggers could be:

requesting aid from someone on occasion, such as if you are a caregiver
joining a support group, so there is someone to communicate with when undesirable feelings arise
asking your employer about modifications in the workplace that may be advantageous, such as swapping tasks with a coworker or adjusting shifts

There is no assurance that anyone can avoid their triggers, but being conscious of them may aid in discovering methods to minimize their influence.

If you can identify the early signs of a depression reemergence, it may be achievable to lessen its impact. Get more information.

Perspective

It is not always feasible to prevent or avoid depression, but effective treatment is available, and certain lifestyle options can contribute to managing symptoms and preventing a recurrence.

If signs of depression are intensive or if a person is pondering self-harm, death, or suicide, they should seek urgent medical attention.

Support is available

If you or someone you're aware of is in crisis and contemplating self-harm or suicide, please get assistance:

Contact or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are readily available to listen and provide free and confidential support around the clock.
Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support around the clock.
Not in the United States? Find a helpline in your country using Befrienders Worldwide.
Contact 911 or your local emergency services number if you feel secure to do so.

If you’re reaching out on someone else's behalf, stay with them until help arrives. You may secure weapons or substances that can trigger harm if you can do so safely.

If you’re not living together, stay on the phone with them until help arrives.

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