How to Get Rid of Stress & Depression
Our daily lives offer a full array of potential causes of stress and depression. Work, relationships or significant events like moving into a new home all can trigger stress. Stress, environmental factors or chemical changes within the brain can lead to depression. Mayo Clinic psychiatrist Daniel K. Hall-Flavin, M.D., states that chronic stress can often prompt depression, and initiating a mental health regimen may help you get rid of stress and depression simultaneously. Knowing how to start a good mental health regiment is your first step to manage stress and depression.
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Instructions
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How to Get Rid of Stress and Depression
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Identify your stressors. Stressors are the environmental circumstances or events that activate stress. According to the Mayo Clinic, there are two types of stress: acute and chronic. Direct and abrupt stressors such as a car accident or skydiving accident activate acute stress, and extended periods of acute stress such as trouble at work or home cause chronic stress. Keep a stress journal to track and describe stressors. This will help you identify them in order to get rid of stress and depression.
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Get out and exercise. An article posted by the Cleveland Clinic suggests that regular exercise can ease stress and depression. Exercise increases mood-stimulating neurotransmitters in the brain and relieves high levels of cortisol (stress causing hormones). Find a physical activity that you enjoy and build a routine. Exercise 20 to 30 minutes a day, or as often as possible. Running, biking, rowing and walking are all productive activities for the reduction of stress and depression.
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Adjust or maintain a healthy diet. Eating well may not seem to be directly related to mood, but Mayo Clinic nutritionists Jennifer Nelson, M.S., R.D., and Katherine Zeratsky, R.D., propose that keeping your body filled with fruits, vegetables and whole grains is important for mood regulation. You should also combine carbohydrates and proteins throughout the day to allow for more available serotonin, a mood regulating brain chemical. Make sure you maintain a healthy diet to give your body the fuel it needs to function properly--not only will it benefit your body, it will help manage your stress and depression.
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Go to bed earlier and sleep longer. Oncologist Edward T. Creagan, M.D., states that sleep deprivation can be a major stressor. The National Sleep Foundation found that healthy adults require 7 to 9 hours of sleep a night. You should create a healthy sleep regime by waking up and going to sleep at the same times daily. Consistent sleep will help your mental and physical functions and will provide you with the capability to manage stress and depression.
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Perform a relaxing activity everyday. Relaxation techniques such as yoga, meditation and tai chi are effective at relieving stress and depression for many people. Find a relaxation technique that you enjoy, and take time out everyday to simply relax.
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Tips & Warnings
If you don't currently exercise on a regular basis, begin an exercise routine slowly until you can work up to 30 minutes of cardiovascular activity a day. Taking time to spend with friends and family can also be effective at relieving stress and depression.
Stress and depression are very serious conditions and, if not managed, can be harmful. If you're having suicidal thoughts, make sure to contact a family member or friend immediately and visit a mental health professional for counseling.
