How can we reduce obesity naturally
22 Ways to Cope With Your Depression
You can take steps to cope with and navigate depression. Small changes to your daily routine, diet, and lifestyle habits can all positively affect you.
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to get treatment. Small lifestyle changes may help you manage these feelings.
If a person feels sustained, intense feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.
But there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Depression affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
Being open, accepting, and loving toward yourself and what youre going through may help you navigate depression.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
On days when you feel you cant get out of bed, exercise may seem like the last thing youd want to do. But exercise and physical activity can help reduce symptoms of depression and improve energy levels.
Even when you feel youre unable to or have little energy, see if youd be willing to do the opposite of what your mood tells you to do. Instead, set a small goal for yourself, such as walking around the block.
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help you to remember this.
If you were unsuccessful at getting out of bed or accomplishing goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, others will also be less difficult. Try to look forward to tomorrows fresh start.
Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day and which activities were enjoyable.
Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.
Instead of compiling a long list of tasks, consider setting small goals. Setting and accomplishing these goals can provide a sense of control and accomplishment and help with motivation.
Attainable goals may include:
- Dont clean the house; take the trash out.
- Dont do all the laundry thats piled up; sort the piles for later.
- Dont clear out your entire email inbox; just address any time-sensitive messages.
When youve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a powerful tool for depressions negative weight.
The memory of a job well done may be especially powerful against unhelpful self-talk and overgeneralization.
If depressive symptoms disrupt your daily routine, a gentle schedule may help you feel in control. These plans dont have to map out an entire day.
Focus on creating a loose but structured routine to help you keep your daily pace.
Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions.
Try to push back and do something you love something thats pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking.
Engaging in meaningful activities lifts your mood or energy, which can further motivate you to continue to engage in activities that help with navigating symptoms.
Music can be especially beneficial when performed in group settings, such as a musical ensemble or band.
You can also reap some of the same rewards simply by listening.
Time in nature can have a powerful influence on a persons mood.
Time in natural spaces may improve mood and cognition and lower the risk of mental health disorders. But theres only limited research on the direct effect of nature on those with clinical depression.
Consider taking a walk at lunch among the trees or spending time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies.
If youre unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like youre a burden. You need the interaction and they likely do too.
Consider writing or journaling about what youre experiencing. Then, when the feelings lift, write about that too.
Writing down your thoughts can help you express what youre feeling more clearly. It can also help you keep track of your symptoms daily and identify their causes.
You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you.
When you do the same thing day after day, you use the same parts of your brain.
Doing new things can feel rewarding and may improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, creative class, or cooking technique.
You can knock out a few birds with one stone spending time with other people and doing something new by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits too. This includes a
When you do something you love, or even when you find a new activity you enjoy, you may be able to benefit your mental health more by taking time to be thankful for it.
Practicing gratitude
Whats more, writing down your gratitude including in notes to others can be particularly meaningful.
Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.
Theres no magic diet that will treat depression. But what you put into your body can have a real and significant effect on the way you feel.
Some people also feel better and have more energy when they avoid sugar, preservatives, and processed foods.
If you have the means, consider meeting with a doctor or registered dietitian for guidance.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants such as
caffeine , coffee, and soda and depressants such asalcohol .
Substances such as
On the other hand, people who live with addiction may experience
You may want to consider limiting or avoiding the use of alcohol and other substances to help your depressive symptoms.
Aim for 8 hours of sleep per night. Try to get into a healthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
Suppressing and compartmentalizing your feelings may seem like a strategic way to cope with the difficult symptoms of depression. But this technique is
If youre having a down day, acknowledge it. Notice and name your emotions and try to bring your attention to engaging in activities that are helpful instead of focusing on the emotions.
Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
You may also find it helpful to speak with a professional about what youre going through. A general practitioner may be able to refer you to a therapist or other specialist.
They can assess your symptoms and help develop a clinical treatment plan tailored to your needs. This may include various options, such as medication and therapy.
Finding the right treatment for you may take some time, so be open with a doctor or healthcare professional about what is and isnt working. Theyll work with you to find the best option.
What is the fastest way to stop depression?
For some people, the fastest way to reduce symptoms of depression may be to use prescribed medication. The type and dosage of medication may vary from person to person. Other methods that may help include talking with a mental health professional. You may also help reduce symptoms by taking a walk in nature or doing a calming activity.
What are the ways to overcome depression?
You may be able to relieve depression symptoms through therapy and some lifestyle changes, such as practicing mindfulness, getting regular exercise, and eating nutritious meals. In some cases, you may need medication to help.
What are 3 ways to help treat depression?
Treatment for depression can involve therapy, such as cognitive behavioral therapy, lifestyle changes such as practicing meditation and limiting alcohol and drugs, and in some cases, taking medication.
What is the best method to treat depression?
The best method for treating depression can vary depending on your needs and the severity of your symptoms. It can involve therapy, medication, and other practices that help you accept your own challenges and emotions.
How to naturally lose weight fast
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Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. However, there are some strategies backed by science that have an impact on weight management.
These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
In this article, we consider nine effective methods of weight loss.
Methods of weight loss that scientific research supports include the following:
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
The most common intermittent fasting methods include the following:
Alternate day fasting (ADF): Fast every other day and eat a typical diet on non-fasting days. Themodified version involves eating just 2530% of the bodys energy needs on fasting days.- The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500600 calories.
- The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a
If someone wants to lose weight, they should be aware of what they eat and drink each day. One way to do this is to log these items in either a journal or an online food tracker.
One
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a persons brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and
Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
The Western diet is increasingly high in added sugars, which has definite links to
Refined grains undergo processing to remove the bran and the germ, which contain most of the grains fiber and nutrients. These include white rice, white bread, and regular pasta.
These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
A
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high sugar snacks
- herb teas and fruit-infused water instead of high sugar sodas
- smoothies with water or milk instead of fruit juice
Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around
Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
- A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a
more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal. - Fermented foods: Fermented foods including sauerkraut, kimchi, kefir, yogurt, tempeh, and miso
contain potentially probiotic microorganisms. Researchers have studiedkimchi widely, and limited evidence suggests it may have anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women. - Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid
weight control . Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.
Numerous studies have shown that getting fewer than 56 hours of sleep per night is associated with an increased incidence of
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the bodys fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will
Cortisol signals the need to replenish the bodys nutritional stores from the preferred source of fuel, carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Insulin allows sugar from the blood to enter the bodys cells, where it can provide energy. If an individual does not immediately use this sugar, the body will
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
Below are some frequently asked questions about how to lose weight fast.
Can someone lose 10 pounds in 3 days?
Losing 10 pounds in 3 days is an unrealistic goal for most people and
Rapid weight loss like this may also make it
How can someone lose 20 pounds in a month?
To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.
However, rapid weight loss like this
What happens if someone loses weight too fast?
Losing weight too quickly may also
People who experience rapid weight loss may be more likely to put weight back on in the future. The
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to manage weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day.
