In our previous blog, we explored depression, its symptoms, and treatments, presented in a simplified version suitable for young children.

While coping with depression can be challenging, there are scientifically proven methods that can be easily integrated into one's lifestyle to effectively manage mild depression. In this blog, we will discuss seven simple strategies that you can seamlessly incorporate into your daily life to witness positive changes.

Additionally, I'd like to address the prevention of depression. Understanding the causes of depression allows us to anticipate its potential occurrence in the future. For instance, if an unpleasant event or trauma has occurred in your life, there is a chance that you may experience depression as a result. Therefore, it's wise to proactively incorporate these changes into your daily life to prevent depression from occurring and to minimise associated risks.

Before delving into the strategies, let's take a moment to review some global statistics regarding depression. These statistics serve to reassure you that you are not alone in the battle:

• Women are more likely to experience depression than men.
• An estimated 3.8% of the population worldwide experience depression.
• Among adults, 5% of men and 6% of women experience depression.
• Approximately 5.7% of adults over 60 years old experience depression.
• Depression affects approximately 280 million people globally.
• Depression is about 50% more common among women than men.
• Over 10% of pregnant women and new mothers experience depression.
• More than 700,000 people die by suicide each year.
• Suicide is the fourth leading cause of death among individuals aged 15-29.
• Despite the availability of effective treatments for mental disorders, over 75% of people in low- and middle-income countries do not receive treatment.

Source:

• Institute of Health Metrics and Evaluation. Global Health Data Exchange (GHDx). (Accessed 4 March 2023) - Link

Here are some straightforward methods along with tips and tricks on how to seamlessly integrate them into your daily life.

1.Organise and organise:
When experiencing depression, it's common to feel fatigued and irritable most of the time, which can lead to feelings of overwhelm. This can result in disorganisation both in your physical space and in your thoughts.

The key is to organise both your physical environment (home) and your mind.

Organising your physical space: Take a break from your usual routine and tidy up your home. Arrange scattered books, sheets, and clothes. Consider adding some greenery to your living space to create a cosy and calming atmosphere. Reignite your creativity in making your home a place where you feel loved and relaxed. Make your home your favourite space in the world.

Organising your thoughts: When feeling anxious and depressed, it's helpful to understand and express your feelings. Writing them down can be beneficial here. Record how you're feeling, why you're feeling that way, and what events triggered these emotions. Journaling not only helps you process your feelings in the moment but also provides a reference for discussing them with your loved ones later on.

2.Establish a day routine:
Create a structured daily routine for yourself, starting from the moment you wake up until bedtime. Include all your activities and desired tasks for the day in your routine. Plan everything in advance, such as reading a book, calling a friend, engaging in hobbies, or exercising. This comprehensive schedule will help you plan effectively, leaving no room for idle time that could lead to overthinking and anxiety. By eliminating decision-making moments and negative thoughts, you can break the sad patterns in your brain.

While this may pose a challenge but with determination, you can achieve this. Ensure your family is aware of your routine, and don't hesitate to seek their assistance in adhering to it and making necessary arrangements.

3.Pursue what you love:
Dedicate regular time to indulge in your hobbies or passions consistently, rather than occasionally. Remember you have to make a routine for everything. Allocate time to your hobbies and passions in your day. No matter what it is, it can be reading a book and listening to music. Make incremental progress each day, setting achievable goals and persisting in what you love. The trick is to join a hobby class or group where you can advance your hobby and meet like-minded people. Investing in your hobby can enhance your dedication and enjoyment.

4.Exercise daily:
Doing regular exercise can help your body to release chemicals called endorphins. Endorphins not only make us “feel good” but also reduce the feeling of pain.

Trick here again is to enrol in some gym or yoga classes. But if you find it hard, make sure you walk daily and go outdoors regularly. Again add this important piece of the puzzle in your daily routine. According to doctors 30-40 minutes of exercise 3-4 times a week is enough to get out of depression.

5.Mindfulness:
Beating depression is like battling a monster inside you that creates negative thoughts and feelings. If you can identify this monster and fight it bravely, you're the real winner. Here are some simple ways to fight this monster:

• Look on the bright side: Try to focus on the positive things around you. When you think positively, you'll try to make those good things happen more often.
• Be grateful: Instead of complaining, appreciate the small things in life. It could be as simple as finding all green lights when you drive or someone holding the door for you. Start a journal where you write down things you're grateful for, and read it when you're feeling down. You don't need to write every single day—some studies have shown that even writing once a week can be beneficial. Also, don't just make a list of people and things you're thankful for; try to explain why you're grateful for them and how they make your life better.
• Stay present: Try not to judge yourself too harshly during activities. Even if you can't stop self-judgment completely, try to bring yourself back to the present gently. Research shows that people who are kinder to themselves also have higher self-confidence. For those who have difficulty with self-compassion or healthy engagement, you can find some exercises here.
• Meditation: Give meditation a try! It's likely to help your brain handle strong emotions better, which can be really helpful when you're dealing with depression without medication. People who meditate regularly use the "present moment network" in their brains when they feel sad. This means they can feel sadness without getting too stuck in it or making it worse with worrying thoughts. On the other hand, those who don't meditate tend to get caught up in thoughts about sadness, like wondering why they feel that way or how they can make it stop.

6.Eat good food:
Choose fresh and nutritious foods for your meals. We strongly encourage you to actively participate in preparing your meals, from shopping for ingredients to serving them on your plate. This helps you appreciate and enjoy your food even more.

Make sure to include plenty of green vegetables, fruits, and nuts in your diet. Studies suggest that people who eat fewer fruits and greens are more likely to experience depression. Additionally, foods like walnuts, rich in omega-3 fatty acids, can enhance brain function and reduce depression.

Research also indicates that following a Mediterranean diet, which includes whole grains, fish, vegetables, fruits, nuts, seeds, and olive oil, can be effective in treating depression. These nutritious foods help you feel better because a well-nourished body is better equipped to handle stress, physical illness, and challenging life events.

7.Building relationships and staying connected
It's clear that being socially isolated raises the risk of depression and can make symptoms worse and last longer. When you're feeling depressed, it can be even harder to socialise. One way to tackle this is to join a group that shares your interests. For example, volunteering for a cause you care about can help you stay connected with others while giving you extra motivation because you're passionate about it. You could also join a sports team for a game you enjoy, like golf, bowling, or tennis.

Try to spend time with people who uplift you, not bring you down. While it's okay to have alone time, it's important to strike a balance and not isolate yourself, or your depression may stick around.

Find small ways to help others. Get involved in community activities nearby and find meaning by serving something bigger than yourself. Remember, acts of service don't have to be big to make a difference. As Viktor E. Frankl said, "Success, like happiness, cannot be pursued; it must ensue… as the unintended side effect of one’s personal dedication to a course greater than oneself."

Additionally you can also access free AI powered therapy sessions via Stamina AI, which is confidential, personal and judgement free. Access your free therapy session with an AI powered by real psychologists.

As you can see, these seven ways are simple and easy to follow in your everyday life. So, why wait? Embrace these changes and get ready to see the magic happen. We hope it helps!