How to avoid depression in an adult - tips and advice from a psychologist

How to reduce the likelihood of depression? What to do in order not to fall into despondency?

Let’s explore together with a psychologist.

Sometimes we face such a period of life, when an apathetic state, sadness, bad mood comes. All this can be signs of depression. But there are ways to reduce the risk of depression.

Practical psychologist, body therapist

Depression is a common illness, with an estimated 3.8% of the population experiencing it. This includes 5% of adults and 5.7% of people over the age of 60. Around 280 million people suffer from depression worldwide.

obsessive negative thoughts;
sleep disturbances;
appetite changes;
extreme fatigue and energy loss.

How to reduce the risk of depression?

Hope: To prevent depression, you need to be attentive to your mental health and monitor changes in your condition.

Get enough sleep

It is necessary to work out and compose a sleep schedule, that is, lie down and wake up at the same time, do not sleep during the day. It is recommended not to overeat at night, exclude the use of coffee, tea and alcohol in the afternoon, stop smoking.

The bed should be comfortable and used only for sleeping. For example, if you work from home, try to do it in another room or at least not lying down.

Try to close the room from daylight – it promotes the production of melatonin (sleep hormone), also before resting it is worth airing the room.

Exercise

Brisk walks and exercise can help boost your mood. And not just because you’re distracted from your problems – it improves muscle tone. Physical activity promotes the production of endorphins. These hormones are similar in their action to antidepressants.

Sports also helps to change the tone of the body and strengthen muscles. And this positively affects both mood and self-esteem of a person.

Eat right

Healthy nutrition, making a proper varied diet is very important for the body. It is necessary to include in the menu products containing vitamins and minerals, more protein and less fat. It is also better to exclude fast food.

It is important to support yourself and make a variety of leisure activities. But it is important to realize that depression is a serious illness.

Nadezhda: Depression can be treated only with professional methods, because it is a disease that is diagnosed by a doctor, who also helps to choose psychotherapy and, if necessary, medication.