3 steps that help cope with depression
Major depressive disorder is a common occurrence seen in many people: about 17.3 million adults and 1.9 million children between the ages of 3 and 17 in the country are diagnosed with the disorder. Such a condition can lead to symptoms such as an irregular appetite, lack of energy, and trouble sleeping. Among other mechanisms to manage depression, following certain tips can also help an individual improve how they cope with the condition.
Initiating treatments
The first essential step for coping with major depressive disorder is initiating a treatment plan. A healthcare professional may recommend psychotherapy (talk therapy) to treat moderate to severe depression. Cognitive behavioral therapy is often the preferred option when it comes to tackling depression.
Healthcare experts may recommend Rexulti® (brexpiprazole) for depression. The patient must take the tablet in combination with antidepressants as prescribed by the doctor. The dosage is also prescribed for the treatment of schizophrenia (a common depression trigger) in adult and pediatric patients aged 13 years and older. Rexulti® can be taken once daily with or without food.
Caplyta® (lumateperone) is another prescription known to tackle episodes of depression associated with bipolar depression in adults. The prescription is administered by itself or by combining it with lithium or valproate. Caplyta is also indicated for patients with schizophrenia. While the dosage is 42 mg once daily with or without food, one should consult with their healthcare provider before consuming the tablet.
Occasionally, the symptoms get so severe that prescriptions may no longer be enough. Here, patients may be hospitalized to ensure they receive adequate nutrition and sleep. Their safety and basic hygiene are also taken care of during hospitalizations. Electroconvulsive therapy is employed for patients with major depression who do not respond well to earlier prescriptions.
Eating healthy foods
Another way to cope with depression is by having a healthy meal plan. Some foods can improve one’s mood and benefit their overall treatment. Getting plenty of antioxidants helps the body ward off free radicals that otherwise lead to mental and physical health complications. Beta-carotene is an antioxidant beneficial to the body and is found in apricots, cantaloupe, and peaches.
Vitamin-C-rich foods like potatoes, tomatoes, and blueberries are also beneficial in relieving depressive symptoms. The patient should also have carbohydrate-rich options like whole grains (brown rice, millet, and quinoa), legumes, fruits, and vegetables. These foods are flush with healthy carbs that can boost serotonin, a chemical in the brain that can regulate mood. One can also try a protein-rich meal plan by adding tuna, turkey, and chicken. These foods nourish the body with tryptophan, an amino acid also known to increase serotonin levels. Furthermore, one should eat foods abundant in vitamin D, vitamin B, selenium, and those rich in omega-3 fatty acids.
Contrasting to the above foods, some may worsen depression and its symptoms. One such example is caffeinated beverages like coffee. Caffeine can trigger anxiety and make it difficult for the individual to sleep at night. Energy drinks are another product loaded with artificial sweeteners. And while it can boost energy for brief periods, such drinks can trigger complications like anxiety, sleep irregularities, and heart arrhythmia. Processed foods and fast foods like french fries, canned meats, and potato chips contain loads of sodium. While the element helps preserve these products, it may worsen depressive symptoms when eaten.
Making lifestyle changes
Treatments and foods can go a long way when a person is coping with depression. But individuals may also benefit by making simple lifestyle changes, starting with regular exercise. Even a 30-minute-long workout a day should suffice. Exercises like walking, gardening, dancing, jogging, and swimming are a few ways for one to improve their physical and mental health. It helps reduce the symptoms of depression and anxiety. Relaxation is another way to curb stress levels and diffuse depression. One can indulge in relaxation techniques like yoga, deep breathing, and tai chi. These methods are known to help people control their emotions, which positively affect overall mood.
Another tried-and-tested method to cope with the disorder is by seeking support. When seeking support, the patient’s primary choice is to speak to family or friends about how they feel. The affected person can also plan activities or trips with their loved ones to help steer clear of factors that trigger depression. Another way to deal with depression is by joining a local support group. The people in a support group generally have a similar diagnosis and will be able to relate to how the patient feels.
Sleep is also an essential part when dealing with depression. By sleeping for seven to eight hours at night, one can ensure their mental health is improved. People who get sufficient sleep can deal with stress, anxiety, and other depression symptoms easier than those who do not get proper rest.
A person who suffers from addiction may also experience health complications like depression. So to reduce the risk of major depressive disorder, the individual can try working towards letting go of any existing addictions. An essential way of making this lifestyle change is by joining a support group or other similar institutions.
