Cognitive-behavioral therapy is part of the treatment of depression . And, it seems, it is one of the great keys for the improvement of the individual. If the need is identified, adjunctive drug treatment is also indicated. But some other actions can contribute to the treatment to improve mood, motivation and, consequently, general health improvement. Check out the following good alternatives!
Attitudes that help in the treatment of depression
Below we list some attitudes that can positively collaborate in the treatment of depression.
- Laugh
Laughter is a great medicine in the life of the person with depression. In his book The Therapy Laughter , homeopathic doctor Eduardo Lambert says that joy and laughter help in responding to treatments and natural self-healing mechanisms. According to him, laughter trembles, makes the body vibrate and relaxes giving a sense of well-being. And it also activates in the brain the production of chemicals that protect us against strokes, stress, heart problems and even depression. So, expose yourself to funny things: socialize with fun people, watch happy movies … Don’t be ashamed: even laugh at yourself!
- Surround yourself with friends
The American psychologist specializing in the subject and author of the book “Living with Depression”, Deborah Serani says that part of living with the disease requires that you learn to reform negative thoughts into positive ones. “Including people in your life who are affirmative, affective and accept who you are, will better assist your growth through a healing environment.”
- Practice meditation
Meditating improves the immune system and increases our attention span. And more and more researchers are discovering the advantages of this practice. Research from Johns Hopkins University in the United States and an article published in The Lancet (one of the most prestigious scientific journals in the world), for example, revealed that mindfullness meditation can be used as an alternative to antidepressants in patients who are already undergoing treatment maintenance.
Read more: Depression: everything you need to know about the disease
- Eat healthy foods
Healthy eating can contribute to the production of serotonin – a neurotransmitter that acts in the brain regulating mood, sleep, appetite, among other things. And it helps to improve mood and even fight depression. Try to include in your menu: bananas, avocados, honey, nuts, chestnuts, cold water fish (salmon, tuna, mackerel), nuts, among others. The foods best suited to you, as well as the ideal amounts, should be indicated by a nutritionist. Also be aware of what you need to avoid: alcohol, caffeine, artificial sweetener, hydrogenated oil, industrial foods, refined sugar and foods high in sodium. They can mess with your nervous system.
- Do physical activity
Depression saps the body’s energy. But it is important to fight this discouragement. And physical activity has proven to be a great way out. That’s because exercise releases substances like endorphins into the brain, linked to well-being and pleasure. A review of studies by researchers at the University of Texas, USA, found that aerobic exercises (such as walking vigorously, running and cycling) are the most suitable for patients with depression. The recommendation is 3 to 5 times a week, with periods of 45 to 60 minutes. Another research, from the Southern Methodist University, also in the USA, would have identified the necessary daily amount of physical exercise capable of fighting depression:only 21 minutes. According to the scientists, it is possible to feel improvement in the symptoms of depression about four weeks after the beginning of the regular practice.
- Get involved in volunteer work
Look for organizations whose mission you identify with and offer your time and services. This way you can reduce the symptoms of depression, increase your well-being and reduce your risk of mortality by 22%, according to a study published in BioMed Central.
- Take care of a garden
A hobby, such as gardening, can help a lot by producing physiological changes and improving physical and mental health. One of them can occur simply by putting your hands on the ground. So says a study conducted by researchers at the University of Bristol in the United Kingdom. According to them, contact with a natural species of bacteria present in the soil, Mycobacterium vaccae , would cause the body to release vital chemical substances from the immune system called cytokines. These, in turn, would stimulate the brain to produce the neurotransmitter serotonin – the one that regulates mood. Outside you would grow flowers to brighten your life or harvest fresh, organic food in your own backyard.
- Never stop fighting depression
You may have to fight the disease for the rest of your life. But this is not to discourage you. Try to accept this situation in the present moment, as opposed to running away from it. “The main objective of psychological therapy is not to transport the patient to an impossible state of happiness, but to help him acquire firmness and patience in the face of suffering. Life happens in a balance between joy and pain. Whoever does not venture beyond reality will never find the truth ”, says Carl Jung.
