Contributing factors and Prevention
t contribute to depression, such as lack of exercise and excessive consumption of alcohol, are already known risk factors for diseases like diabetes, cancer, heart disease, and respiratory disease. Correspondingly, these diseases may lead to depression because of the difficulties in coping with their illness.
Prevention programs have been shown to reduce depression. Effective community-based strategies for the prevention of depression include school-based programs that provide kids and teens with healthy ways of dealing with stress. Interventions targeting parents of children with behavioral problems may reduce parental depressive feelings and improve children’s outcomes.
Depression management comprises both psychological treatment and self care
I. Effective psychological treatments for depression include:
. Behavioral activation
. Cognitive behavioral therapy
. Interpersonal psychotherapy
. Problem-solving therapy.
II. Self Care
1. Prioritize Sleep: Try to get 7-9 hours of good sleep every night.
2. Regular Exercise: Go for a walk, jog, or do some yoga.
3. Healthy Eating: Eat healthy food to feed your mind and body.
4. Limit Screen Time: Limit exposure to electronic devices, especially before bedtime.
5. Practice Mindfulness: Try some mindfulness activities such as meditation or deep breathing.
6. Connect with Others: Spend time with loved ones and keep up social connections.
7. Avoid or cut down on alcohol and don’t use illicit drugs, which can make depression worse
8. Learn to Say No: Don’t overcommit yourself.
9. Seek Professional Help: Talk to a therapist or counselor.
10. Engage in Hobbies: Do things you enjoy such as reading, painting, or playing music.
If you’re feeling suicidal
Remind yourself that you are not alone and that many others have gone through the same kinds of experiences and found support. Discuss your feelings with someone you trust.
Talk with a health care professional, such as a counselor or physician, and seek out a support group. Call a crisis line or any available emergency services if you think you are in immediate danger of harming yourself.