Depression is more than just feeling low. It’s a deep sadness or emptiness you can’t shake off. You might feel hopeless, worthless, and restless. You might lose interest in things that you used to enjoy. Depression (also called major depressive disorder or MDD) often goes hand-in-hand with sleep problems, changes in appetite, and trouble concentrating.

Symptoms for depression usually include feeling the following for at least 2 weeks :

  • Feeling sad, anxious, or empty
  • Feeling hopeless or pessimistic
  • Feeling guilty, worthless, or helpless
  • Not enjoying the things you used to enjoy
  • Trouble with concentration, memory, or making decisions
  • Sleeping too much or too little
  • Appetite changes
  • Gaining or losing weight
  • Feeling restless or irritable
  • Thoughts of suicide or death

Quick and easy ways to ease depression

Experience :

Exercise works almost as well as antidepressants for some people. You’ll feel better physically, sleep better at night, and boost your mood.

Eat Smart and choose foods that boost your mood :

No specific foods treat depression, but a healthy diet can be part of an overall treatment plan. Build your meals and snacks around plenty of fruits, vegetables, and whole grains. Some studies say omega-3 fatty acids and vitamin B12 may play a role with brain chemicals that affect mood and other brain functions. Low levels may be linked to depression. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green veggies. Seafood is a good B12 source, but vegetarians can get it in fortified cereals, dairy products, and supplements.

Drink less caffeine :

Anxiety often happens along with depression and too much caffeine can make you nervous, jittery, or anxious.

Soak up the sun :

You may have seasonal affective disorder (SAD). It’s most common in the winter, when there’s less sunlight. You can treat SAD with light therapy, antidepressants, Vitamin D supplements, and talk therapy.

Get Creative and enjoy your hobbies :

Painting, photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what’s on your mind.

Get involved in your community :

When you spend time with people or causes you care about, you can regain a sense of purpose. Surround yourself with positive people.

Get your sleep and rest :

Depression makes it hard to get good rest. Some people sleep too much. Others can’t fall asleep easily. Quality shut-eye makes your mind and body feel better.

Avoid alcohol and drugs :

They can slow your recovery from depression or stop it in its tracks. They can also make the condition worse and keep antidepressants from working well. If you have a problem with substance abuse, ask for help now.

Call Your Doctor If

  • You or a loved one has suicidal thoughts.
  • You think you or a loved one is depressed. There are effective treatments.

Still feeling sick?​

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