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Hello ladies, I want to share something with you that is extremely prevalent in our society today. A CDC study shows that about 1 in 10 women in the United States reported symptoms that suggest they experienced an episode of major depression in the last year. Although this may be true there is still hope. This blog will be shared in two parts. Here are the first five ways to improve your depression.
1. Exercise
You may not feel like exercising when you're depressed, but it could make you feel better. The endorphins that a fast walk or bike ride releases, trigger a euphoric feeling. Some people call it the "runner's high." When it comes to treating depression, exercise could work as well as antidepressants but without the side effects. Twice a week is enough to cause a change in mood. Walk side-by-side with a friend to keep you motivated or walk behind your baby stroller. Many moms do it.
2. Healthy Eating
Comfort foods or fast foods might pacify your depression temporarily, but these so-called comfort foods don't live up to that nickname. Meat, fried foods, and sweets may actually make depression worse. Healthy foods give more energy to positive emotions. Fruit, vegetables, fish, and whole grains pack tons of antioxidants and other nutrients that boost levels of serotonin, dopamine, and other feel-good chemicals in your body.
3. Mindfulness Meditation
Meditation is just the thing to quiet a racing mind, relieve stress, and help you sleep more soundly. Mindfulness meditation is simple to do. Sit quietly and focus on the feeling of your breath moving in and out. Gently shift your thoughts back to your breathing whenever they wander. Some people have even found that journaling or having a spiritual practice such as, reading the Bible, praying, or thinking about what you are grateful for has a profound effect on their mental health. Try to meditate for 5 to 10 minutes a few times a day on your breaks when you are at work or when your baby is napping if you are a stay-at-home mom.
4. Getting Better Sleep
People who struggle with sleep are more likely to be depressed, and those who are depressed find it hard to sleep. An end-of-the-day routine can help facilitate sleep. You can begin with a soothing warm bath after the family has settled down for the night. Be sure to include bubbles and lavender. Settled in your bed with reading the Bible or a relaxing book. Do not read on a laptop, your phone, or a tablet. Information from the CDC tells us that blue light waves come from fluorescent and LED lights and back-lit electronic screens on televisions, computers, tablets, and cell phones. Exposure to these lighted screens during the sensitive period can make it difficult for you to fall asleep at night or can wake you up too early. Reading in bed has a tendency to help you fall asleep.
5. Talk to a counselor, or friend, or connect with a social group
When you're feeling depressed, one way to release those negative emotions is to talk through your feelings with a counselor, good friend, or connect with a social group. A strong social support network offers a safeguard against stress and depression. If you don't have anyone around to talk with, join a social group from your church or in your community. Many people have found support groups online. Just understand you are not alone if you don’t want to be.
Love and Blessings,
Dr. Doris
