6 Ways to Combat Depression l What to Do About Depression l Fighting Depression

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Depression can devastate people in the workplace, home and hurt relationships. It impacts more than 15 million American adults, or about 6.7 percent of the U.S. population age 18 and older in a given year. "Depression is the leading cause of disability in the U.S.," the Anxiety and Depression Association of America reported. Our feelings are up and they are down on any given day, but when it impacts your daily life and starts to snowball, it can become debilitating. Usually, there is a reason for depression like having a broken relationship or losing someone close to you. There are times that you are in a dark tunnel even without poor circumstances. When conditions dictate that there is little optimism to go around, our minds go into despondency and depression may develop. No matter how it happened, depression needs to be challenged. You can find hope on your road out of the darkness. Here are six ways to combat depression.

Be Thankful

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Reflect on your blessings and what you have accomplished in life. If you are a good parent, or if you overcame poverty--celebrate these attributes because not many people will. Recondition your mind and change your perspective by allowing yourself to think of two things that you are grateful for today. This will force and start a habit that can supply you with endurance and delight. If you are wondering what will this do for you, hear us out. The word "gratitude" comes from the Latin word "gratia," and with gratitude, people acknowledge the goodness in their lives. "Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can't feel satisfied until every physical and material need is met," Harvard Health reported. Look for your blessings today, they might be closer than you realize.

Get More Sunlight

Look to get 15 minutes of sunlight a day to help your mood. If your house tends to be dark add more light by using more lamps. During the winter months, you can buy a light box to help your mental state. Women's Health explained that people can utilize light as an effective tool because it works quicker than medication. Exposure to sunlight boosts serotonin levels in the brain. "Sunlight (or bright light, to be more exact) is the most abundant and easiest to absorb anti-depressant you will find. To receive your daily dose of bright light all you need to do is open your eyes." Light therapy is not just for people suffering from Seasonal Affective Disorder, a depression that happens every fall and winter when the days become shorter and the days become darker. A high-intensity light is helpful for people suffering eating disorders, PMS, fatigue and depression.

Eat Healthier Foods

Some people battling with depression need omega-3s, which come from fish, nuts, seeds, soybeans and from leafy vegetables. Also incorporating more beta-carotene from foods like carrots, apricots, broccoli, cantaloupe, pumpkin, spinach and sweet potato may mitigate symptoms. Don't forget the vitamin C to boost the immune system because depression deletes the body. "Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy," WebMD reported. According to the Archives of General Psychiatry, people having one gram of fish oil each day noticed a "50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts and decreased sex drive."

Silence Negative Chatter

Depressed people view the world in a negative way, so it makes senses that they get into the trap of listening to the negative chatter. There is nothing wrong with pondering life and examining ourselves. Yet, when we become too engrossed, it can make us discouraged and feeling pessimistic. Change your focus by getting out of your head and staying in the present. When we don't, we allow ourselves to continually get sucked into a negative cycle. All this will do is keep you in knots. Not only that, but you are really wasting your energy. Learn to meditate and pray to help you feel more grounded. When you are feeling like crud, don't believe all the negative chatter and keep your thoughts in perspective. The simplest way to foster hope is to examine the goals that emerge from our desires and ambitions," Stanley J. Gross, Ed.D explained on Psych Central. Make sure that these goals give you something to look forward to. It could be learning a new hobby or attending a class that you always wanted to take.

Seek Help

We can have all the tools at our disposal, but if there is something in our past that has not been dealt with, we are not getting to the root cause of the issues. There are reasons that depression is prevalent in your life that extend beyond the chemical reasons. Maybe you associate the time of year with a breakup, heartbreak or another painful event. Ask yourself if there are any unhealthy cycles in your life that keep repeating, like anger or feelings of rejection. When we are experiencing this, it's hard to be objective. This is when seeking out the advice of a therapist could be instrumental if you've dealt with bouts of depression before. You need to hit all areas of your life when it comes to depression and take nothing for granted.

Forgive Others

Unforgiveness is often associated with anger and it influences the heart rate, blood pressure and immune response. When this happens, you are at an increased risk for diabetes, stroke and depression. “There is an enormous physical burden to being hurt and disappointed,” said Karen Swartz, M.D., director of the Mood Disorders Adult Consultation Clinic at the Johns Hopkins Hospital. However, she said that forgiveness settles the stress levels and the body goes into a more relaxed state. When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably merrily going about their business and not stressing. Find a way to forgive for the sake of your health. Lighten the emotional load and you will improve your mood and this will help you to overcome depression.