Know what's depression is fundamental to beat it💪
Depression is a common disease worldwide 🗺 and it affects more than 300 million people around the world. It's important to understand that depression 😟 is different from a common mood change😕.
To better understand, we separate some topics that summarize well what is and what is not depression:
- Characterized by a deep sadness and loss of interest in activities that you usually like 🎣 ⚽ 🎨 🎬, accompanied by a difficulty in performing daily activities for at least two weeks;;
- Added to this, people with depression may have: 🔋 energy loss; Change in appetite and sleep; anxiety; Reduced ability to concentrate; indecision; fault; despair; And even to the point of suicidal thoughts;
- It can occur with anyone;
- It's not a sign of weakness;
- Treatable through therapy or antidepressant medications or by combining both methods.
What factors can contribute to depression?
Depression results from a serious complex of social, psychological, and biological interactions. People who have experienced adverse events in life, such as layoffs and psychological trauma, are more susceptible to developing the disease.
There is a connection between depression and physical health. A good example is that cardiovascular disease can generate depression, or the opposite.
It is very important to think about prevention, because preventive programs are relevant for reducing depression. Exercise programs for the elderly can also be effective in preventing depression.
Tips to prevent depression!
There are three major points that we should always take care and that we detail below:
- Body Care;
- Mind Care;
- Balanced Routine;
Remember, a healthy body is very important because in addition to reducing the development of depression, it also avoids a number of other chronic diseases such as diabetes and hypertension. Patients with depression often have a greater chance of developing physical illness, so it is important to visit your doctor regularly for routine checkups. In addition, your doctor will be a great guide to help you with healthy habits.
Physical activities are natural anti-depressants, so it is very important to exercise regularly 💪.
Know that eating properly, avoiding fats and prioritizing meals rich in vitamins, nutrients, omega 3 (fish 🐟 is a great choice) and folic acid can help regulate and balance your mood. Remember, you are what you eat, so eating healthy foods will also make you feel healthy inside and out 😊.
Do you still remember your mother asking you to go to bed early? Yes, she was right (mother né.hahaha). In addition to helping your body function better, sleep regulates your mood. To keep your body and mind in shape, try sleeping at least 7 hours per night.
Here is a checklist for you to take care of your body:
- Exercise regularly;
- Sleep well;
- Have a balanced diet;
- Monitor your health.
Instead of blame for the bad things that happened, look for positivity and analyze the world in a new way, look at it and realize how incredibly great it is. If you are having negative thoughts, put them aside, say that you will think of them tomorrow. You know what's going to happen? Tomorrow you will forget what you were thinking😇.
De-stress is very important, so look for hobbies and activities that you like. From yoga to video game, what's worth is looking to do what you like!
Do you have a running life? Separate time for yourself, even for at least 15 minutes.
So here is a checklist for you to take care of your mind:
- Don't blame yourself;
- Take care of stress by practicing activities such as yoga, meditation, or even playing video games;
- Keep who you love near of you.
Nowadays is common to have a busy life and we all go through difficult times, but when we start to have to much weight, it ends up being harmful.
Instead of be nervous, limit the weight you carry, say no when necessary, keep your breath controlled and do one thing at a time (you'll be more productive and quiet with all of that).
Have you thought about doing therapy? Did you know that cognitive behavioral therapy (or speech therapy) is very useful not only for people with depression but for everyone in general? It is natural to have problems and questions that we want to talk about, so an ear on our side can help a lot. If you are not interested in doing therapy (because of cost, lack of time ...), find a friend or two to talk in difficult times.
Know your vulnerabilities and be prepared. It is natural to go through mood changes, so when you can identify when it occurs, you can act on it.
And remember, if you are worried about relapses, do not stop taking the meds 💊 prescribed by your physician, because your meds are important even after your moments of depression were over (your meds help keep your body in the same routine).