Depression should be address right away before the body start asking for help with signs of pain or aches that can debilitate the person and predispose the body to illness.  In this blog you will learn simple tips to fight depression naturally. 

Depression is one of the most common condition in the world. Every time a person experiences a prolong period of sadness that last more than two weeks is considered a major depressive disorder (MDD) According to Indian Journal of Psychiatry. 

Symptoms of Depression: 

  •  Changes on Weight Related to Excess of Eating or not Eating
  •  Lack of Physical Activity
  • Sleep Disturbance
  • Lack of Energy
  • Difficulty Concentrating.

A person who has 4 symptoms of depression for more than two weeks is very depressed.

Symptoms of Depression

So, what is Anxiety?  

Anxiety is defined as a worried feeling that is present for more than six months, interfere with the activity of daily living and the capacity of interacting with others.  

Symptoms of Anxiety

  • Feeling Fearful or Nervous
  • Feeling Restless.
  • Easily Irritable
  • Muscle Tension or Tightness
  • Trouble Concentrating 
  • Trouble with Sleeping
Symptoms of Anxiety

 

How Does Depression Affect the Brain? 

Depression is an imbalance in the brain affecting the systems that control the emotions and feelings. 

The autonomic nervous system controls the stress and emotions. The autonomic nervous system control two systems. The sympathetic system which prepares the body for fight and flight in the event of a dangerous situation. The parasympathetic system balances the sympathetic system by restoring the body and the mind to a calmer and more relaxed phase. 

Depression Affect the Brain

What Causes Depression?

  • Long-term Unemployment.
  • Long-term Isolation
  • Long-term Loneliness
  • Losing the Job
  • Abusive Relationships
Causes Depression

Panic or Pivot? 

There is always two ways to phase depression. One way is called panic with failing to thrive. The other way is Pivot where the person sees an opportunity to reconnect with the body-mind, and soul. 

However, in most cases fear and resistance tend to hide the stillness of the mind and the capacity to connect with the inner being. 

Panic or Pivot

How to Fight Depression at Home?  

Depression must be addressed immediately, before the body begins to call for help with signs of pain that can weaken the person and predispose the body to illness.

Fight Depression at Home

Start with Simple Things Like: 

Connecting with your Senses

  • See a beautiful flower, or bird, or just see people passing by.
  • Feel the wind blowing in your face, the heat of the sun, or the fur of your pet.
  • Hear the birds singing in the morning, a dog barking on the street, a beautiful song.
  • Smell the fresh rain, the fresh cut grass, or a fresh made bread.
  • Taste the first sip of your morning drink, or the taste of a sweet banana.
Connecting with your Senses

Keep a Regular Routine and Be Gentle with Yourself

  • Write a daily journal about five blessing of the day to cleanse your mind.
  • Take a bath with Epsom salts, and lavender oil to relax your mind and body. 
  • Drink something warm (chamomile tea) to soothing your soul.
  • Practice mindfulness eating, the digestive system slows down during depression.
Keep a Regular Routine and Be Gentle with Yourself

Connect with Nature

  • Change environment and take some sun or go for a walk to recharge your body.
  • Plant some seeds or do some gardening.
  • Walk your dog
Connect with Nature

Connect with Friends

  • Call a friend or a family member you know is going to make you smile. Positive friends have a beautiful energy that can spread through others. 
Connect with Friends

Yoga for Inner Peace   

Yoga can help you fight depression. Relax with this yoga Sequence, calm your mind, and soothe your nervous system.

  1. Child’s Pose: calm the mind, release tension in middle and lower back
  2. Downward Facing Dog: Improve Flexibility, improve posture and calm the mind.
  3. Upward Facing dog: Strengthen arms and help to relieve fatigue.
  4. Warrior Pose: Improve physical and mental balance 
  5. Upward Bow Pose: Energize the whole body and open the heart to become more loving and kinder.
  6. Savasana: Relaxes the body, help relieve stress and depression.
yoga for depression

Mindfulness Breathing

Balance your brain and calm your mind and body with deep and slow breathing.
Make sure your tummy expands when you inhale and goes down when you exhale. 

Journaling

To learn more about yourself and be able to recognize those situations that trigger negative feelings, or emotions.

If you are dealing with physical and emotional pain, call now to find out how Physical Therapy can help you recover faster, move easier, and effortless.

The information in this blog is for educational and informational purpose only, its content is provided based upon evidence-based medicine, knowledge, and experience as a doctor of physical therapy