Depression and Anxiety occupy top slots in the rankings for their widespread occurrence in the world.While the west has made advancements in terms of acceptance and treatment of depression and anxiety, in India these mental disruptions are often not given due importance. Many are not even aware that they are suffering from depression and anxiety.
Some common symptoms indicating that a person might be suffering from depression are:
Trouble sleeping. Sufferers of depression swing between extremes of sleep either getting too little or too much of sleep.
Change in appetite. Diet patterns change drastically for depressed people with eating either too much and gaining weight or eating too less and losing weight.
Emotional disturbances. Feelings of sadness, hopelessness and low self-esteem might happen temporarily in most people but for those suffering depression, this is a constant state all the time.
Physical symptoms. There are certain physical symptoms that are sometimes related to depression like headaches, digestive issues, fatigue and pain.
Disturbances in thoughts. Depression is often manifests as thinking challenges like difficulty remembering things, inability to take decisions and lack of concentration.
Most of the symptoms of anxiety overlap with depression. One distinct characteristic of Anxiety is a constant feeling of worry and stress with the inability to relax. The person feels fear and pessimism which is accompanied physical signs like sore muscles, irritability, twitching.
WAYS TO COPE WITH EARLY SIGNS OF DEPRESSION
Here are some simple and effective ways to help you cope with early signs of depression:
1 . Exercise
Just walking for half an hour every day or doing some simple free-hand exercises can lead to improved mental health due to release of chemicals like dopamine in the brain.
2 . Practice Pranayama
The deep breathing techniques popularised as ‘Pranayama’ have been in use for centuries to fight depression and anxiety. Sit in a quiet place, breathe in to your lung’s capacity and release the breath after holding it for 5 seconds. Practice this as and when you get the chance for as many times as possible.
3 . Get Close To Nature
Studies have shown that spending time in nature can lead to metal well-being and reduce stress. Go for a walk in a park or fill your house with lots of potted plants.
4 . Talk It Out
What most of us miss out on is the importance of talking about our problems to our near ones. Most often, in situations of stress and anxiety, discussing issues with our friends and family is the best therapy. You should make it a habit to discuss whatever you feel is bringing you down. It will give you the much needed vent for your pent up emotions.
5 . Eat Healthy
Avoiding processed food and eating home-made healthy food can lead to better physical and mental health. Have foods rich in omega 3 fatty acids like nuts, flax seeds, fish. They help in releasing the happy hormones. Also have foods rich in Vitamin C like oranges, kiwis, lemons, tomatoes. They help in fighting stress.
6 . Meditate
Practicing mindful meditation daily has been shown to improve concentration, focus and also promote a relaxed and healthy mind.
7 . Get Enough Sleep
Getting 7-8 hours of sleep is a must for all. It soothes overworked nerves and brings sanity back to life.Have a light dinner and forget TV or your smartphone for 60 mins before bedtime.
Remember that you need to take care of your brain just as you take care of other organs of the body. So, do not ignore the symptoms above and get in touch with a certified mental health specialist in case the symptoms persist. Stay Healthy, Stay Happy with 1mg, a most trusted online chemist shop in India!