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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
frustrated woman
By Jo Carlowe
All of us feel sad or fed up at times, but if these feelings are intense and relentless; if they're accompanied by a sense of helplessness and hopelessness, by a lack of energy and physical aches and pains - then you may be suffering from depression. But this debilitating illness, which affects two in three adults at some time in their lives, can be beaten. Click through to discover some top tips for confronting it...
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
girl looking sad touching window
Depression is not the same as feeling a bit down - it's an illness and you may require professional help. Don't avoid going the the doctor about it and hide away at home with your symptoms - your GP really is best placed to help you devise a strategy that will best work for you. Pick up the phone and make that appointment.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
an assortment of pills and other pharmaceutical products
You don't have to be an addictive-type pill popper to go on anti-depressants. These work by normalising the activity of levels of brain chemicals that affect your mood. They can take between three to six weeks to start working. For some people they are life-changing lifesavers.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
close up of womans lips with finger indicating silence
Don't keep shtum about your illness. Talking can really help. Psychological therapies and counselling can help you explore what may have triggered your depression, and what might be keeping you depressed. Cognitive Therapy works by challenging negative thought patterns and by suggesting practical changes that you can make to tackle destructive behaviour. Many now believe talking can be more powerful than medication in some cases.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
st johns wort product box
You can buy this herb in tablet form. Studies suggest it helps mild to moderate depression, although not necessarily major depression. Inform your doctor if you take it though, as it can interact with certain medicines.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a selection of sliced citrus fruits
A small-scale trial found that patients suffering from depression, who were given citrus fragrance to smell, reported that their need for anti-depressants reduced. The researchers hypothesised that the citrus helped to balance hormones that affect the body's nervous system.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
woman jumping in a gym
Regular exercise alters the balance of chemicals in the brain - leading to an increase in the mood-enhancing brain chemical serotonin. Some studies suggest regular exercise may be as effective as medication in relieving mild to moderate depression.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
four arms and hands interlocking
You know the old adage: a problem shared is a problem halved. It may not be the sole answer but chatting to those who love and care for you may help you feel less isolated.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
three fresh salmon lined up
A study has shown that people who consumer food rich in omega-3 fatty acids - found in oily fish such as salmon, sardines and mackerel - had more grey matter in the areas of the brain linked to mood and emotion.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
middle aged woman sat in her garden performing some basic stretches
Yoga - such as ‘hatha yoga' - incorporates specific postures, meditation and deep abdominal breathing techniques that relax the body. Studies from India suggest the method has a 73 per cent success rate in treating depression.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
woman swimming butterfly style
Low self-esteem may cause you to avoid trying new things or meeting new people. This reinforces your negative perception of yourself. Provide yourself with the opportunity to experience success and pleasure in what you do by taking up a new hobby or sport.
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Depression - 20 ways to beat it
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womans hands trimming orange flowers
Yes... Friendly bacteria found in the soil may have the same mood-boosting effects as common antidepressants - according to a study from Bristol University. The researchers found mice treated with the soil bacteria appeared more relaxed.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a family having a picnic in a park
There is some evidence to suggest that both physical and mental health are improved through contact with nature. The British Trust of Conservation Volunteers (BTCV) enables people to get fitter and healthier through conservation volunteering, gardening and food growing.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a silhouette of a woman dancing
Dance classes provide social interaction, while the concentration of learning a new skill helps build confidence. A study from the University of Derby found that depressed participants reported an improvement in their condition after attended a Cuban dance course.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
woman in the foreground with a male in the background
This doesn't mean blasting people's heads off with virtual weaponry. Rather it involves computerised cognitive behavioural therapy - so you can benefit from online therapy from your own home. Ask your GP for a referral.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a selectrion of boxed chocolates
As if you needed an excuse! As stated earlier - high levels of serotonin can produce feelings of elation. One of the chemicals which causes the release of serotonin is called tryptophan - and it's found in chocolate - hurray!
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a close up photograph of female eyes
Commonly used for post-traumatic stress disorder, this method may also help depression. The therapist gets you to recall memories while you move your eyes rapidly back and forth. The process activates both sides of the brain allowing memories to be reprocessed and emotions to be released.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a small stopwatch
This works by trying to change your thoughts to more positive ones and by helping you release negative emotional memories. The aim is to change your brain's chemical state to a more balanced position so that you start feeling better.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
back with acupuncture needles in
Studies suggest that acupuncture that is specially tailored to treat depressed patients can be so successful that, following treatment, over half of recipients no longer register as depressed on a recognised score of depression. More trials are needed to back this up.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
woman sat on the floor
The patient is given an electric shock to induce a seizure, which corrects chemical imbalances in the brain. ECT had a bad press but nowadays patients are anaesthetised first. The results can be dramatic - but it's only used to treat severe depression.
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Depression - 20 ways to beat it
emotional wellbeing,Good Housekeeping
a group of people in applause
The Depression Alliance offers support and advice and gives those suffering from depression a chance to speak to others in a similar position. The Depression Alliance can be visited online at www.depressionalliance.org
Don't miss...
How pets can keep you happy and healthy
10 ways to boost confidence
Depression - 20 ways to beat it
Depression, which affects two in three adults at some time in their lives, can be beaten.
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