Overcoming depression and negative feelings naturally without medication

 


The best natural ways to overcome depression naturally without drugs:


 Always take symptoms of depression seriously.  Because depression does not go away on its own!


 At first try to follow the tips below, for a while.  But if you notice that these things do not work.  And the situation is even worse than that.  I advise you to consult a doctor and not neglect the issue.


 Get enough hours of sleep:


 The quality of sleep has a direct impact on mood and psychological state.


 We have talked repeatedly about the importance of sleeping at night, the impact of lack of sleep on health, and how we can enhance sleep quality.


 The relationship between sleep and depression can be a little complicated.  Lack of sleep will not only affect the psychological state and contribute to depression.  In fact, depression may cause sleep disturbances and insomnia as well.


 Whether you have difficulty sleeping or vice versa, that is, you have difficulty getting out of bed:


 Here are the following steps that will help you improve the quality of sleep, God willing:


 Give yourself a period of relaxation before you go to sleep.  Avoid stressful tasks and thoughts before bed. Keep a bedtime schedule every night.  And set an alarm to wake up at the same time every morning as well.  The importance of adjusting the biological clock and its role in the health of the body. Stick to a consistent routine before bed. Turn off your phone or TV and try to read a book for a few minutes before bed. Try to spend some time outside every day.  Even on dark days when you prefer to hide indoors! Light plays an important role in regulating the rate of sleep and the biological clock.  So a lack of sunlight can make it more difficult to sleep at night.


 Cut back on stimulants and caffeine:


 Coffee, tea, cola, and even chocolate are rich in stimulants and caffeine.


 We have previously talked about the benefits of caffeine, as long as it is within an acceptable amount in the morning.  But excessive consumption of stimuli in the afternoon, will alert your nervous system and hinder sleep at night.


 If you depend on caffeine in large quantities, it is best to reduce the amount gradually, to avoid caffeine withdrawal symptoms.


 During a low stimulus period, if you feel a caffeine craving, try walking outside for a few minutes instead of sipping on coffee.


 Get more vitamin D:


 Studies show that vitamin D deficiency contributes to depression in a large proportion.


 If the body does not get enough vitamin D through food and exposure to sunlight, it is better to cover the deficiency with vitamin D-rich food supplements.


 Rely on natural nutritional supplements:


 In mild to moderate depression, some nutritional supplements are available from natural sources, which can do the trick.  For example, St. John's plant.  John's Wort, and 5-Hydroxytryptophan (5-HTP).


 But be careful when using these supplements, and consult your doctor or pharmacist first, if you are taking other medications.  Because these supplements may conflict and affect the mechanism of action of some medicines.


 Just because it is on hand without a prescription, does not mean that it is safe and suitable for all individuals.


 The importance of the spiritual aspect and worship is not hidden:


 The spiritual aspect is very essential in our lives or in the lives of most of us!  Each according to his beliefs and his religion, has a part of the supplications, daily roses, worship and remembrances to the Lord of the worlds to feel reassured and trust in God.


 Others may turn to meditation sessions as a source of support and to boost their mood.


 There are many ways to meditate, relax and clear the mind, and each of us needs a special time for himself and a special space to rearrange his thoughts.  This method has an effective role in relieving stress and psychological stress.


 Do more exercise:


 This does not mean that you should run a marathon, but it is necessary to spend at least half an hour working out every day.


 It is an effective way to improve the psychological state and quality of life.


 Although studies advocate that regular exercise is an effective method in preventing and treating depression.


 But it is difficult to start exercising for those who suffer from depression!


 Lack of activity and bad mood, which is associated with symptoms of depression, may make you feel so tired that you simply cannot get out of bed!


 Here are the simple steps to establish a good habit:


 Refer a friend:


 Ask a friend or loved one to go for a walk or other activity, at least a few times a week.


 Getting support and encouragement from friends and family, not only helps you establish a good new habit.  It also helps you maintain those social connections, when you're feeling down.


 Remind yourself of the benefits:


 The beginning is always difficult.  But doing so will help you feel better in the long run.


 Start slowly and with small steps:


 Start walking for only a few minutes at first each day.  Then work hard and gradually to increase the amount and duration of walking.


 Avoid alcohol!


 Alcohol in and of itself is a depressant.


 Drinking alcohol may interfere with sleep.  And good sleep is an antidote to depression.  Whereas, alcohol seems to be a quick fix to get away from how you're feeling.  In fact, alcohol can make depression symptoms much worse.


 Not only that.  Rather, it may lead to risky behaviors and poor decisions that have many long-term consequences.


 Eat healthy foods that improve mood:


 What you put in your mouth has a direct impact on the health of your body and the way you think and feel.


 Make sure to eat healthy, balanced foods rich in nutrients and low in saturated fats.


 Examples of foods that have a positive role in improving the psychological state include:


 fish:


 Studies show that people who eat a diet rich in fish are less likely to develop symptoms of depression.


 Fish is rich in omega-3 fatty acids, which play an important role in enhancing the work of neurotransmitters in the brain such as serotonin.


 Nuts:


 Nuts are good sources rich in omega-3, of all kinds, whether walnuts, cashews, almonds, and others.


 Probiotic compounds:


 Research increasingly indicates a relationship between gut health and brain health.


 Probiotics promote gut health.  Thus, it will positively affect the health of the brain as well.


 Examples of foods rich in probiotics are yogurt, kefir, and pickles.


 Monitor your thoughts:


 Your thoughts have a direct impact on your mood.


 If you suffer from negativity, try to change the way you think, and pay attention to these thoughts.  And learn how to face it or overcome it.


 An effective approach to treating depression is cognitive-behavioral therapy (CBT).


 This form of psychotherapy focuses on identifying negative thought patterns.  And then replace them with more positive patterns.


 There are different ways you can practice some of these ideas on your own:


 Learn to recognize negative thoughts:


 Sometimes, these thoughts can be obvious.  Like the times you scold and criticize yourself.


 Other times, these thoughts may be hidden.  You find yourself engrossed in intimidation and astrology about things that may or may not happen at all!!  (Always intimidation, i.e. expecting negative results.)


 Reframe your thoughts:


 When you find yourself preoccupied with negative thoughts, consciously reformulate them in a positive way.


 For example, instead of saying to yourself: This is not going to work at all.  Think otherwise and address yourself in a more positive way such as: I have some things, I will try to work on them, that might help me start over.  (That is, be hopeful and optimistic.)


 This way you can shift your focus to your strengths and abilities.  This helps you to think and feel in a more positive way.


 Learn some techniques to relieve stress and pressure:


 We previously talked about how to stay calm when stressed.  One of these methods, deep breathing and exercise.

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