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Happy World Health Day

Discussion in 'Health & Wellness' started by aswathyk, Apr 7, 2017.

  1. aswathyk

    aswathyk Gold IL'ite

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    Today World Health Day..

    The theme for 2017 global health awareness day is 'Depression: Let's Talk'.

    Depression affects people of all ages, from all walks of life, in all countries. It causes mental anguish and adversely impacts people's ability to carry out even the simplest everyday tasks. There may sometimes be devastating consequences for relationships with family and friends and the ability to earn a living. At worst, depression can lead to suicide.

    The tips that follow are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, you’ll soon find yourself feeling better.


    #Tip1: Reach out and stay connected


    When you’re depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. Compound that with the feelings of shame and the guilt you may feel at neglecting your relationships.

    But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.


    #Tip2: Do things that make you feel good


    In order to overcome depression, you have to do things that relax and energize you.
    Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
    • Pick up a former hobby or a sport you used to like.
    • Express yourself creatively through music, art, or writing.
    • Go out with friends.
    • Take a day trip to a museum, the mountains, or the ballpark etc.
    #Tip 3: Move vigorously during the day

    When you’re depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.

    To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours.



    #Tip 4: Eat a healthy, mood-boosting diet


    What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

    Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

    Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.

    Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

    Aim for eight hours of sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule .


    Tip 5: Get a daily dose of sunlight

    Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.


    Tip 6: Challenge negative thinking

    Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

    When these types of thoughts overwhelm you, it’s important to remind yourself that this is the depression talking. These irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic. When you really examine them they don’t hold up. But even so, they can be tough to give up. Just telling yourself to “think positive” won’t cut it. Often, they’re part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it.


    Once you identify the destructive thoughts patterns that you default to, you can start to challenge them with questions such as:
    • “What’s the evidence that this thought is true? Not true?”
    • “What would I tell a friend who had this thought?”
    • “Is there another way of looking at the situation or an alternate explanation?”
    • “How might I look at this situation if I didn’t have depression?”

    As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. In the process, you’ll develop a more balanced perspective.

    When to get professional help

    If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

    Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.



    NB: Kindly spread the awareness of this.



    Let's Talk, Break the Silence....
     
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