10 tips to reduce depression

Depression can be crippling, devastating. It can cause a person to withdraw from everyone he loves and stop doing activities that he once enjoyed. It can cause a deep despair and social isolation that is overwhelming. Victims of depression encounter memory problems, sleep disruption or a need to sleep excessively, a sense of hopelessness and an inability to join the rest of the world. Depression afflicts an estimated 19 million Americans, and they cant just snap out of it.

Although there are ways to ease some symptoms of depression, sometimes medication therapy is needed for a person to fully enjoy a life without depression. However, there are some free tips that you can try if you have the blues.

1. Speak with Someone

A therapist or counselor can help you tremendously with sorting out issues and making sense of things in your life. If you are not comfortable with a counselor, talk to a close friend or keep a journal. Sometimes just talking about things can make you feel better. Then, go talk with a friend who can help you laugh. Laughing is great for anyone.

2. Exercise

Some daily exercise can really boost your mood and energy. Aerobic exercise will raise your heart rate, boost your metabolism, and allow the body to naturally release mood enhancing endorphins.

3. Eat Fresh

Eat as much fresh fruits, vegetables, meats and dairy as possible. The more you rid processed foods from your diet, the better you will feel. Fresh vegetables are good for you and boost your body with vitamins. The healthier you are, the better you tend to feel emotionally.

4. Avoid Sugar

Sugar can cause serious problems, especially if your depression is combined with anxiety. Unlike *****!!!!!!! DO NOT TRY AND HIDE SNEAKY LINKS IN THE BODY !!!!!***** href="http://www.christiannotepad.com/Article/Glyconutrients--Carbohydrates-That-You-Need/4466">essential sugars (glyconutrients), regular table sugar can increase your anxiety, give you a let down when you come down off of a sugar high and it can hinder your immune system, making you more susceptible to illness. Frequent illnesses can contribute to depression.

5. Avoid caffeine

Caffeine brings you up - then drops you like a rock. It can increase your anxiety and distress and contribute to your depression as well. Drink more water, sodas and even fruit drinks have sugar and preservatives that can drag you down and make you feel worse.

6. Avoid Nicotine

Nicotine is a stimulant so it will help me when I am depressed, right? No. It acts in the body much like caffeine. It can make you feel better for a short while, but in the long run, will only increase your depression. The stimulant in nicotine can increase your anxiety. Long term smoking will cause more upper respiratory health conditions and more free radicals in the body, causing the immune system to be weak, allowing for feelings of depression. Some people also feel depressed because they cannot quit smoking.

7. Meditation Helps

Meditation can do wonders for alieving feelings of depression. There are various forms of meditation from conscious breathing to guided meditation to creative imagery. Find a form that works for you and practice. The focus and peace does wonders for a troubled spirit.

8. Get Enough Sleep

You don't want to get too much sleep, but having a sleep deficiency can also bring on anxiety. Try to get about 8 hours of good sleep every night.

9. Lighten Up

Sitting or working in the dark will add to your depression. Natural light is better than artificial light too. So open the windows and shutters and replace small lights and light bulbs with bigger and brighter ones.

10. Adopt a Goat

If you possibly can, get a dog or cat. Companion animals provide great help to anyone suffering from depression. Studies have shown that by just stroking an animal can lower your blood pressure and calm you. So go visit your local humane society or pet store. Don't have space for a goat or a horse? Maybe a dog, cat, ferret, gerbil, hamster, goldfish, or even a hermit crab?

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