No Cost Strategies To Fight Depression 3

Eat a healthy diet

What you eat affects your brain, not just your body, so if you’re feeling depressed it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein.

No food is a silver bullet for fighting depression, but some foods may affect your mood more than others. For example, carbohydrates and foods that contain vitamin D boost levels of serotonin, a neurotransmitter associated with mood (and the same one targeted by INVALID ARTICLE ID).

Avoid drugs and alcohol

Although it can be tempting to drink or use drugs, don’t do it.

Substance use and abuse can wreak havoc in people with depression. People who suffer from depression and anxiety often turn to alcohol and drugs to relieve their symptoms, but that strategy tends to be harmful in the long run.

Drinking and drug use affect brain chemistry, and they can cause problems in relationships, work, and other aspects of life. (They can also be dangerous when combined with some antidepressants.) Although the occasional glass of wine probably won’t hurt you, people with depression should limit their alcohol consumption, and, of course, say no to drugs.

Try to sleep well

Depression and a lack of sleep often go hand-in-hand. Sleep problems such as insomnia are common in depression, and for many people a lack of sleep depresses mood.

This isn’t true for everybody, however; though the effect tends to be short-lived, sleep deprivation actually boosts mood in some people with depression. It can also trigger mania in people with bipolar disorder.

Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule.

Don't overschedule

Feeling stressed and overwhelmed is a common trigger for depression symptoms. If you’re struggling with depression, it’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces.

And remember: It’s OK to slow down a bit. “Maybe you can’t work at 100% capacity,” Raskin says. “Maybe you can work at only 75% capacity. Still, that’s an accomplishment.” But, he adds, “if you really can’t function, you have to be compassionate with yourself. You deserve a break; take a sick day, whatever you need.”