10 ways to fight depression

Depression is a real epidemic of our age. It is manifested not only in the mental state, it also disturbs thinking abilities, reduces concentration, causes the loss of strength and motor retardation, as well as it can lead to various psychosomatic diseases.
According to the World Health Organization (WHO) over 300 million people suffer from this disease.

The most common methods used in depression treatment are the following:

● automedication;
● counseling services; and
● treatment by a psychiatrist

Treatment by competent professionals is an effective method to cope with the disease and find its psychological causes. However, in the majority of cases many people try to cope with this problem on their own.

To help yourself you need to make three steps:

1. realize that you have depression;
2. have a strong desire to change your psychological state; and
3. start acting

With a strong desire and purposeful actions the result will not be slow to arrive. Appreciate each day as a personal victory, and remember that it is another step to the life in tune with yourself.

10 ways to fight depression:

1. Taking photos with your brain


Capture the best moments of your life by taking photos with eyes. This way you make memory traces engrams. Concurrently with recording of images in the brain, the endocrine profile corresponding to this event is recorded. It is better when engrams are supported with auditory, gustatory or olfactory analyzers or by all of them. These “shots” may be used to fight depressed mood and apathy. If you have a clear picture of a pleasant event in your brain, you will be able to feel the positive emotions of that moment again. You might have made these engrams unconsciously, try reproducing the pictures and feelings of happy moments. Remember, it is an extremely effective technique!

2. Breath control and meditation


Meditation techniques teach you control emotions. Meditation is good for your physical state and recovers the harmony of thoughts and emotions. There are a great number of breathing and meditation techniques. To learn the ins and outs of breathing and meditation, practice the kind of yoga chosen or specifically selected for you. Below are several options suitable for home

● breath control: control your breath consciously for a short while together with an audio guide or specific sounds. Set yourself up for the exercise, never do it when you feel exhausted. Breathe slowly and calmly. Count how long your breath is, it is your first stage. For one minute make your inhales equal to your exhales. Repeat twice. Gradually move to the next stages to your maxim: each next stage – plus one second to your inhale and exhale, each stage is repeated for 3 times, i.e. for 3 minutes. Start with 10 minutes of breathing exercises. Stop if you feel unwell. Listen to your body, it always tells whether it is ready for practice or not.

● meditation-visualization: concentrate on one object, besides visualization, try using the sense of taste, touch, smell, or sound. It helps intensive penetrating reflection, plunge into the object or idea. Sit comfortably and close your eyes. Start breathing deeply and slowly; visualize the sun.

Supplement the image with the sea, forest, any place of the globe. But remember, that your goal is the sun. Do not get distracted; keep drawing this picture in the space between the eyebrows.

Meditate for at least 10 minutes.

- Stress and aggression relief: stand straight, with an inhale raise your hands up, with an exhale bend your upper part of the body with your arms down. Let your arms swing, relieve your tension, relax, do not strain your neck or head. Slowly roll up the spine. Standing straight, stretch up your spine a little as if your head and neck are pulled up. Repeat for 3 times.

3.Physical exercises


Doing sport, dancing, walking or cycling, swimming, team games are effective methods to relieve stress and get a charge of positive emotions.
Sex is another effective way to restore psychological health as it provides a miraculous cocktail of hormones (dopamine, serotonin, endorphin, noradrenaline, etc.) and a charge of positive emotions. Besides, stress may be relieved by some unusual activities, for example, in Japanese offices there are some special spaces where the employees have a chance to beat a punching bag featuring the boss in order to relieve anger; since 2008 the anger rooms have been used in the USA. Not to turn your room into the anger room, write down your problem of a sheet of paper or visualize it on the punching bag and get rid of your emotions.

4. Contact with animals


Many people note that cats can calm their owner down after a busy working day or stressful
situations. It happens also thanks to endorphin produced during the contact with animals. To gain the double benefit, add some physical activity: take your dog for a walk, take up horse riding, or swim with dolphins. And if you start help and feed stray pets, you will soon see that good deeds strike a chord in your soul and feel it with harmony.

5. Surround yourself with positive


Keep company of cheerful and optimistic people. Laughter and humor are extremely effective against depression. It is true about people around you and information. Be aware what you watch. Avoid any negative information, when making a choice, prefer comedies, programs about animals and nature.

6. Change of scene and style


Fresh experiences are one of the best ways to distract the brain from obsessive thoughts and
depression. Travel, learn something new about countries, cities, culture, traditions, and plunge into the world, which is new for you. If you do not have an opportunity to go on a journey, try to change the home environment. Add bright colors into your house: just a few small details such as new cups or bed linen can do well. Change of your color preferences in clothes, as this can add a new twist in your life and see yourself in a new light.

7. Music


We have already told (a reference link to the article) about the benefit of the musical therapy. Let us recall that it also help to relieve stress and treat various psychosomatic disorders. Favorite musical pieces can change the mood and promote production of hormones, for example, serotonin, dopamine, and a small amount of cortisone. Serotonin and dopamine enhance mood, reduce anxiety, and improve motivation.
And cortisone in this case helps the body to cope with stressful situations. You just need to listen to some melodic music (especially classical music) for 10-15 minutes before bed. Most importantly, do not pay attention to any means of communication, sit comfortably, stop thinking about problems and plunge into music. Besides, play beautiful music as a background at work or at home.

8. Hobbies


Hobbies can help you switch over from negative thoughts. Almost every activity can become a hobby: playing the piano, drawing, dancing, sewing, a new kind of sport, on-line courses, learning a new foreign language, etc. It is important to find an activity you will be really absorbed in.

9. Aromotherapy


When processing smells your brain activates several regions, including the region generating an
emotional state and associative thinking. Odors can impact our emotions and behavior. Just
remember, how often aromatherapy is used in marketing.
Choose essential oils you like most of all and half-hour or immediately before going to bed apply 2-3 drops of this oil in the area of the solar plexus, rub in your hands and smell the odor. Addthe essential oil or a mixture of oils in the oil warmer, take a bath with oils. To combat
depression, obsessive thoughts, and to elevate your mood, the following essential oils are
- lavender;
- ylang-ylang;
- silver oil;
- myrrh;
- basil;
- neroli;
- melissa;
- sandalwood

10. Food and herbal teas


A balanced diet with no much sugar or starchy food is extremely important when fighting
depression. People in depression can either have irregular appetite or no appetite at all. Both situations are
bad for health. Your will power must help you control the process. Turn your attention to foodstuffs which
can enhance your mood when eaten in moderate quantity: bitter chocolate, nuts, dairy products, bananas,
sea fish, pepper, and berries.
If you have no allergies or contraindications, herbal teas and extracts are common assistant
when struggling with anxiety and apathy. The best of them are hypericum, valerian, hawthorn, melissa,
linden flowers, motherwort, wormwood, ginseng, and willow herb.

Depression can be treated with a complex approach, most importantly – to set a goal and go to this goal every day. Remember about your power and that in your life there were difficult situations you managed to overcome. You are not alone! Contemporary psychology offers a number of solutions to resolve this problem, and psychologists helped to millions of patients. When we switch our thoughts from a problem to another object, a new activity is formed in the brain, which suppresses sad emotions and feelings. Be positive, confident in your abilities; every day before bed visualize the day when you are happy and smile. The power of visualization is great! Be thankful to your life, as you will not be able to appreciate the good things you have without this bad experience.

10 ways to fight depression