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Simple Ways to Lift Depression

People have a way of underestimating depression, treating it as a simple case of the blues that will pass with time. In many cases, depression is a serious emotional condition, requiring professional treatment to explore and overcome. Luckily, the prognosis for most depressed patients is very positive. In addition to therapy and other formal steps, you can apply a few simple tactics on your own to alleviate the symptoms of depression.

  1. Diet

    • A lot of the food we eat contains processed sugar and refined carbohydrates, which disrupt our mood and can contribute to emotional depression. Start by cutting fast food and junk food out of your diet, as well as alcohol and any form of illicit drugs. Replace them with healthful alternatives, particularly food which boosts serotonin levels in your brain. Their ranks include bananas, soy foods and dairy products that don't contain a lot of fat (such as skim milk). Foods high in omega-3 often elevate the mood as well, particularly fish products such as tuna and salmon. Omega-3 contributes to higher amounts of energy, a more even temperament and better circulation. When coupled with a proper diet high in nutrition, it can keep the worst of the depression at bay.

    Exercise

    • The Mayo Clinic and other experts recommend exercise for controlling the symptoms of depression. A regular regime of running, swimming, cycling or hitting the gym can improve energy levels while helping you sleep better at night. More important, it raises endorphin levels in the brain, which combats depression. And on the most general level, exercise helps you feel better about yourself, your health and the way you look. Most forms of exercise are very easy to implement, costing little more than a monthly gym membership or even just a pair of tennis shoes.

    Breathing Exercises

    • Breathing exercises are often connected to yoga and meditation techniques. You can take a formal yoga class to help learn stress-reducing methods, but a few simple methods can mitigate the effects of depression as you feel them. Find a quiet corner of your house or office---somewhere where you can close the door if possible. Sit in a comfortable position, close your eyes and slowly inhale and exhale; work to make each breath the exact same length of time (a five count or even a 10 count if you can manage it). Repeat calming phrases to yourself such as "it's alright," "serenity," and "tranquility." Continue this for 10-to-15 minutes, or until the depression begins to subside. Pay attention to your internal state as you do so, focusing on your thoughts and sensations rather than the outside world. While it's not a treatment in and of itself, it can be extremely useful during moments of emotional crisis.

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