10 tips to reduce depression

Depression can be crippling, devastating. It can cause a person to withdraw from everyone he loves and stop doing activities that he once enjoyed. It can cause a deep despair and social isolation that is overwhelming. Victims of depression encounter memory problems, sleep disruption or a need to sleep excessively, a sense of hopelessness and an inability to join the rest of the world. Depression afflicts an estimated 19 million Americans, and they cant just snap out of it.

There are ways to ease some symptoms of depression, but sometimes medication therapy is necessary for the patient to fully enjoy a symptom-free life. However, there are some tips you can try if you have the blues.

1. Talk to Someone

Marriage counselors, church patriarchs, school counselors, and life coaches can be very helpful. If you do not feel comfortable speaking with a counselor, talk to a close friend or write in a journal.

2. Exercise

Some daily exercise can really boost your mood and energy. Aerobic exercise will raise your heart rate, boost your metabolism, and allow the body to naturally release mood enhancing endorphins.

3. Eat Fresh Foods

Eat as much fresh fruits, vegetables, meats and dairy as possible. The more you rid processed foods from your diet, the better you will feel. Fresh vegetables are good for you and boost your body with vitamins. The healthier you are, the better you tend to feel emotionally.

4. Avoid Sugar

If your depression is connected with anxiety, you will no doubt try to eat way too much sugar. This is the worse thing that you could do. Why? Because sugar can actually increase your anxiety. Sugar will also make you even more tired after the sugar high, not to mention the other health detriments related to sugar and tooth decay and the immune system.

5. Cut Caffeine

Caffeine brings you up - then drops you like a rock. Like sugar, it will also contribute to your anxiety and depression. Try drinking at least 8 glasses of water everyday.

6. No More Nicotine

Nicotine is a stimulant so it will help me when I am depressed, right? No. It acts in the body much like caffeine. It can make you feel better for a short while, but in the long run, will only increase your depression. The stimulant in nicotine can increase your anxiety. Long term smoking will cause more upper respiratory health conditions and more free radicals in the body, causing the immune system to be weak, allowing for feelings of depression. Some people also feel depressed because they cannot quit smoking.

7. Try Meditation

Meditation has been used for thousands of years to help with depression. There are ways to medite, including conscious breathing methods and creative thoughts.

8. Sleep

Sleep deprivation can cause depression and anxiety. Too much sleep can also contribute to depression and anxiety. The average adult needs between six and nine hours of sleep a night. Each individual has different needs, but this is a good guideline.

9. Use More Light

Sitting or working in the dark will add to your depression. Natural light is better than artificial light too. So open the windows and shutters and replace small lights and light bulbs with bigger and brighter ones.

10. Get a Horse

If you possibly can, get a dog or cat. Companion animals provide great help to anyone suffering from depression. Studies have shown that by just stroking an animal can lower your blood pressure and calm you. So go visit your local humane society or pet store. Don't have space for a goat or a horse? Maybe a dog, cat, ferret, gerbil, hamster, goldfish, or even a hermit crab?