Learn to Dance on a Moving Carpet by Dakin Jacky;

Author:Dakin, Jacky;
Language: eng
Format: epub
Publisher: Australian Academic Press

Self-help strategies to help with depression

Exercise is excellent

Get active. Research has shown that exercising regularly can increase the level of serotonin, the ‘happy hormone’ and also will increase the production of endorphins which can lift moods. Sometimes exercise alone can be equally effective as anti-depressants in treating mild to moderate depression or it will help people who have not responded well to medication.

Physical exercise will definitely help but keep it simple and enjoyable. Try walking, swimming, dancing, playing golf or tennis or going to the gym Try to do some physical exercise every day, even if it’s just going for a walk. Find an ‘exercise buddy’ to keep you motivated.

Healthy eating helps

Good nutrition is known to boost your immune system which in turn will help you manage stress, anxiety and depression. Increasing the amount of Omega 3 oils in your diet is beneficial in combating depression and recent research has suggested that reducing sugar in your diet may also help.

Random acts of kindness will boost your mood

Doing good things for others will help you feel better about yourself. When you do such things you are likely to produce hormones that will boost wellbeing. Among other things this can include volunteering, donating to a good cause or simply helping out a neighbour or colleague.

Sonja Lyubomirsky, a psychology professor at the University of California, and her colleagues found that people with a tendency toward depression can help themselves by helping others or otherwise introducing positivity into their day-to-day lives. She writes ‘You have to do work. It takes effort to continually remind yourself to do acts of kindness for others, although I think it gets easier over time.’ She says more about how to introducing positivity into your life in her book The How of Happiness.

Try animal magic

Studies show that animals can reduce tension and improve mood and boost the production of ‘feel-good’ hormones. Along with treatment, pets can help some people with mild to moderate depression feel better as they offer unconditional love and companionship and seem to be able to tune into when their owners feel down and need comfort.

Taking care of a pet can remind you of your own value and that you are capable when you have lost self-belief. Pets are a great topic of conversation if you feel stuck for words and you may find opportunities to talk to people if you are feeling isolated, such as when you are at the vet. If you have a dog it will get you off the couch to take it for a walk. Studies have shown that petting a dog or cat is good for your heart health too.

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