Three Antidotes for Depression

If you’re feeling blue, you’re not alone. According to the World Health Organization, 280 million people have some form of depression.[1] Depression can range from mild to severe. Those with mild cases may experience low energy, a decreased appetite, and feelings of despair. People with severe depression have difficulty getting out of bed, have suicidal thoughts, and a sense of complete hopelessness. It can be due to a chemical imbalance in the brain (bipolar or major depressive disorder) or caused by a life-altering experience that would cause excessive grief such as the unexpected death of a loved one or losing a long-time career.

Most of us don’t recognize the connection between how we think and how we feel. Nor do we realize how certain activities and foods affect the brain. If you approach your brain from a ‘body, mind, and soul,’ perspective, you can feel less depressed.

# 1 – Regulate the Brain with Right-Minded Thoughts

It’s often a surprise for someone to realize that their mood is controlled by their thoughts. Even more shocking is to discover that they can learn how to turn negative thoughts into positive ones. There are many books available that teach people how to think positively, and therapists who are trained in cognitive behavioral therapy.

When you think of a negative thought, your body responds by releasing stress hormones that make you feel anxious or depressed[2]. It takes practice to reframe negative thoughts – mostly due to the irrational belief that we should all behave and act a certain way, or that life is supposed to always go the way we want it to.

Life just is, and we can’t expect it to be any different than it is. When something bad happens, instead of succumbing to a repetitive mindset that digs a deep dark hole, learn to find the shovel that can dig you out. Instead of a thought like, “This is horrible, I can’t believe this is happening to me,” you could say, “I wish this weren’t happening, but there must be a silver lining here. How can I perceive this differently?” Or if you don’t like someone’s behavior, instead of saying “I don’t like them,” you could say, “It would be nice if we were more alike but we’re not. Maybe it’s worth seeing this person in a positive light instead of negatively,” or “Just because I don’t like this particular part of their personality doesn’t mean I can’t still love them.”

The more you practice turning negative into positive, the better you’ll feel.

# 2 – Regulate the Brain with Good Nutrition

We’ve likely heard the expression “We are what we eat.” Substances like alcohol, aspartame, refined carbs and sugar, and drugs negatively affect the brain’s functioning.[3] Overloading your system with unnatural foods (like bread, candy, and fast foods) dull the brain and can lead to health risks[4].

Your body was designed to run on natural food sources such as vegetables, fruits, nuts, legumes, moderate amounts of dairy and eggs, and sufficient sources of protein. Poor nutrition is a major cause of low mood and depression and is often easily remedied with the right diet.[5]

Comfort food might feel good for the moment, but if depression is the result, it’s hardly a good trade-off.

#3 – Regulate the Brain with Adequate Physical Activity

Exercise is not only good for the body but also the brain. According to a Harvard study, running for 15 minutes a day or a one-hour walk reduces the risk of depression.[6] When you exercise endorphins are released that can elevate your mood.

When someone is depressed, they tend to isolate and become sedentary. The more you move around, the better you feel. If you just move (whether you feel like it or not), you’ll get the blood flowing to the brain and boost your energy. Also, a change of scenery or taking up a new hobby can do wonders for instilling new hope for a better future.

When you’re depressed you probably don’t feel like doing much, but the best cure for depression is to engage in life. Staying alone, doing the same daily routine, and isolation, keep the depression cell door shut. Getting outdoors, engaging in social activities, and finding something fun or meaningful is food for the soul and do wonders for a weary, tired mind.

It’s only natural to feel sad when misfortunes happen, and it’s important to mourn those events so that they can heal. But all too often, we allow life to pull us down into a dark pit, and we succumb to a gloomy, isolated world.

You deserve a joy-filled life. No matter what you’ve been through, with the right kind of help, you can heal. Instead of feeling like a failure, give yourself a pat on the back and acknowledge all the good things you’ve done. Then, focus on all the positive things in your life and refuse to dwell on the unwanted.

The expression “Eat, drink, and be merry,” is good advice. But eating and drinking the right things, and choosing to think merry thoughts, come from learning how to love yourself. It’s never too late to learn self-love and if you’re depressed, now is the right time. It’s never too late to be happy.

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