10 Foods That Fight Depression | 7 Things You Should Never Do When You're Depressed in 2020

Foods That Fight Depression | 7 Things You Should Never Do When You're Depressed | 5 things you should never say to someone who's depressed



 What Is Depression? 

                Depression is a disorder that afflicts over 10% of the world's population, but we as a society know little about it. 

                 Stereotypes tell us that depressed people are weak unless they happen to be a tortured artist. It can be difficult to understand depression because it's invisible. 

                 It's a disorder defined by thoughts, behaviors, and feelings, rather than obvious symptoms like vomiting, rashes, or fever. 

                 Those who have experienced depression are all too familiar with comments from misguided friends such as: "snap out of it", or "just get up and do something". 

                 Even those with depression might have a hard time understanding what they are experiencing, and they often blame themselves for not being able to snap out of it. To understand what depression really is, we need to talk about symptoms. First of all, depression has symptoms related to how someone feels. 

                 These symptoms include nearly constant feelings of sadness, anger, guilt, or hopelessness. 

                 Next, there are symptoms related to behavior. They include social withdrawal, a lack of energy, low motivation, poor concentration, sleep problems, or significant changes in appetite. 

                 Finally, symptoms related to thoughts include poor self-esteem, thoughts of suicide, and loss of interest in regular activities. 

                 Symptoms of depression must last at least one week, and they are often cyclical. This means the symptoms can come or go over a period of months or years. A person who experiences depression once is likely to have future episodes. It can be difficult to think of these thoughts, feelings, and behaviors as symptoms. 

                  To many of us, they can seem like decisions. It can seem like someone who is depressed has decided to be lazy and sleep all day, or they have decided to stop spending time with friends because they have a bad attitude. 

                  But remember: What's in our head isn't imaginary. 

                  Our thoughts, feelings, and behaviors are influenced by a complex series of chemicals in our brains. 

                  The exact causes of depressions are poorly-understood, but we have an idea of factors that influence the illness. We know that changes to hormones in the brain called neurotransmitters can have a major effect on depression. Many medications used in the treatment of depression work by increasing the levels of these neurotransmitters. 

                  We also know that genetics play an important role in depression. People who have a family history of depression are more likely to experience the disorder. 

                  Just because your parents have depression doesn't mean you necessarily will, but the chances are greater. Finally, we know that environmental factors play a role in depression. 

                  Living in poverty, experiencing a traumatic event, or other stressful situations may trigger the disorder. 

                  That being said, depression does not always have a clear trigger, which often leads to a person not understanding why they feel so down. 

                  Treatment for depression usually includes psychotherapy and medication. Either can work on its own, but a combination of medication and therapy is the most effective. 

                   In summary, depression is a disorder that's widespread but poorly understood. 

                   The symptoms can negatively affect a person's thoughts, feelings, and behaviors to a debilitating degree. 

                    However, treatments that include medication, psychotherapy, or a combination of the two can help to eliminate the symptoms of depression.  

 

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7 things you should never do when you're          depressed                    

        It's important to educate yourself on matters of depression To sift through the misconceptions and avoid doing anything that might worsen the symptoms for you and those around you. 

   
                      That said here are  7 things you should never do when you're depressed 

1: Keep it a secret 


                       Reaching out to the people you love and building a support system to help you in your struggle against depression is a wise choice, to begin with. 
                       Many people suffer in silence keeping their mental illness a secret because either they're in denial ashamed of it or think they can conquer it on their own. 
                       While you might be convinced that you're doing everyone else a favor by keeping your problems to yourself. It isn't true, Depression isn't something that should ever keep a secret 

2:  Drink alcohol Do you often drown your sorrows with alcohol? 


                       While drinking might help you numb what you're feeling right now There's a very high possibility of you becoming dependent on it the more you use it to numb your depression. 
                  
                       In fact, alcoholism and substance abuse are common among those suffering from depression. So don't just trade in one problem for another. 

3: Isolate yourself 


                        Do you have the constant urge to push people away? Do you lock yourself up in your room all day? Depression may make you believe that you need to be on your own all the time and that no one wants to be around you. 
 
                        But in reality that isn't true, there are people out there who care about you. Your relationships and social activities can help curb the intense feelings of loneliness and emptiness that depression often brings with it 

4: Blame yourself Do you often blame yourself for being depressed? 


                         If you do we're here to tell you that it's not your fault. It can happen to just about anyone so doesn't beat yourself up for feeling this way.

                         There are dozens of different reasons outside of your control that might be making you depressed. 

                         Whether it's because of your genes your brain chemistry your upbringing or your environment. So don't think that any of this is your fault. 

5: Neglect your self-care 


                         Have you been laying on the sofa binge-watching movies on Netflix the whole day? When was the last time you went for a jog or add your nails done? Yes, depression can make you lose interest in the things you once enjoyed but the thing is: Taking care of your physical health can make a world of difference in alleviating your stress and helping you cope with your depression.

                         The appropriate amount of sleep exercise and healthy eating can help you feel better. 

6: Let it define you 


                          Did you know that your therapist never refers to you as depressed but rather as someone with depression? There's actually a very good reason behind it. 

                          Because mental health care professionals believe that you shouldn't be defined by your mental illness. 

                          You're more than your diagnosis. Depression changes you in a lot of painful ways. It affects the way you view yourself in the world around you But it's important to never lose sight of the person you are without it. 

                          So remind yourself of all the wonderful qualities that make you who you are and don't let depression stop you from doing the things you love or going after your dreams. 

7: Give up hope Finally


                         but perhaps most importantly. No matter how severe your depression makes it, always remember there is still hope that someday you'll get better. 

                         The battle against mental illness is long and difficult and it certainly won't happen overnight. 

                         But it's one that's worth fighting for and it's certainly one you can win, because as scary and painful and overwhelming as it can feel sometimes.

                        You're not hopeless in your dream of a brighter happier future for yourself According to the depression and bipolar support alliance 2018 more than 80% of those who seek treatment successfully recover from their depression One study even reports that in as early as eight weeks 58.7% of patients achieved functional remission.

if you have interested I can share these 7 things you should never do when you're depressed Video you can watch.





     5 things you should never say to someone who's depressed                         

Sometimes a well-intentioned remark can be misconceived as something hurtful or ignorant, so you must know how to be careful with your words. Here are five things you should never say to someone who's depressed. 

1 "You're not trying hard enough" 

                         Now some of you might feel that this one is pretty obvious, but a lot of people are actually guilty of saying this to someone with depression. 

                         Telling them things like "you need to work harder at getting better" or "it's because you're not doing this or that enough" discourages them and makes them feel as if you don't understand how hard it actually is to be depressed. 

                         You may believe that happiness is a choice, but depression most definitely is not. Sometimes it's because of things that are out of a person's control like their genetics, traumatic experiences, or a chemical imbalance in their brains. 

2 "It's all in your head" 

                         This is another common mistake. A lot of people make when they try to comfort someone with depression. 

                         Though we might not see it, mental illness is just as real and serious as any physical illness - sometimes even more so because of all the stigma surrounding it. 

                         In fact, a book titled Depression: The misunderstood illness written by Dr. Leslie Lim in 2008 shows that depression is the most misunderstood mental illness of them all. 

                         Depression is different from the occasional bout of sadness you might feel during times of hardship. It's not just as simple as going through the normal ups and downs of life. 

                         People struggling with depression often find it hard to get out of bed, eat, sleep, or do anything worthwhile. So you shouldn't tell them that they're simply overreacting or making a big deal out of nothing. 

3 "You have nothing to be depressed about" 

                         Another common misconception most people have on depression is that there is a specific cause for it. 

                         In truth, according to a 1998 study by Ingram Miranda and Segal, anyone can have depression, no matter how popular, wealthy or accomplished. 

                         When you tell someone with depression that they shouldn't be depressed because they have no reason to be, you may come off as insensitive and unsympathetic. 

                        Though your intention may be to remind them of all the blessings they have in their life and all the reasons they have to be happy, it's not a good way of going about it. Instead, you're making them feel like they're ungrateful. 

4 "You seem fine to me"

                        "You don't seem depressed to me" or "you look pretty okay to me" may sound like a compliment to you, but to someone who's depressed, it may seem as if you're invalidating their feelings and struggles. 

                         Saying this will make the person feel bad for confiding in you in the first place. It can erode their trust in you and make them more guarded instead of more open. 

5 "I know how you feel" 

                         When you say this, you're most likely trying to convey sympathy and understanding. However, to people who are depressed, it may feel disingenuous or offensive. 

                         Unless you've ever been diagnosed with clinical depression by a licensed professional, you don't actually know how the other person feels or what they're going through. 

                         Don't offer them advice that trivializes their struggles.

                         Depression can't be cured with just a bit of exercise or sleep a cup of chamomile tea or some new friends and hobbies. It takes a lot of dedication, hard work, resilience, and inner strength. 


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foods that fight depression


                          10 foods that fight depression It’s normal to feel depressed once in a while, when it’s connected to loss, life’s struggles, or hurt self-esteem. 

                          But if deep sadness and feelings of being hopeless, helpless, and worthless become a part of your life and stop you from living normally, you may have clinical depression, a common but serious mood disorder. 

1. Green Tea Drinking tea 

                           especially green tea, is connected to a much smaller risk for depression. Because it has so many antioxidants and amino acids, green tea can help you naturally fight depression.

                           Drink 3 to 4 cups of green tea every day to help lift your mood and your overall health as well. 

2. Almonds 

                           Almonds have a lot of magnesium, which makes them good for fighting depression. This is because magnesium helps make serotonin, a“feel-good” brain chemical. 

                           This mineral also helps you have energy. Snacking almonds every day will help change your mood in a great way. 

3. Salmon 

                           Because salmon is full of omega-3 fatty acids, it is great for fighting depression. 

                           People who have depression usually don’t take in enough omega-3 fatty acids, which helps the brain work properly by lowering the swelling. 

4. Dark Chocolate 

                           can help raise serotonin levels in the body, which is almost like antidepressants. It also has carbohydrates in the form of sugar, which will tell the body to make more serotonin. 

                           Dark chocolate will also slow down the making of stress hormones, which will therefore lessen anxiety. Another thing dark chocolate can do is lessen the effects of chronic fatigue syndrome, because of its flavonoid content. 

5. Eggs 

                           Eggs are another great food for fighting depression.

                           This is because eggs, which are packed with protein and other nutrients also have zinc. Zinc is an important micronutrient that the body needs to help create neurotransmitters, and to keep them working properly. 

                           By eating foods full of zinc, like eggs, you can fight zinc deficiency and depression and maybe even other disorders. 

                           Eggs are also one of the few foods that have vitamin D. A lack of vitamin D is connected to depression and other mental health problems. 

6. Bananas 

                             If you’re ever feeling low or depressed, try eating 1 or 2 bananas. Bananas have a lot of tryptophan which will raise the body serotonin level. 

                             They also help make tyrosine, which is needed for making norepinephrine and dopamine, two important neurotransmitters that can change your mood. 

7. Avocados 

                              Because avocados have a great amount of omega-3fatty acids they are a smart choice for people with depression. 

                                                                                                                                                     Avocados are full of tryptophan, an amino acid that helps lessen stress and relax a person. 

8. Blueberries 

                              Blueberries have a lot of antioxidants that help the brain work properly and raise cognitive functioning. 

                              They also help a lot against depression. 

                              Blueberries also have mood-boosting nutrients like B- complex as well as selenium, zinc, and potassium. 

                              All these nutrients help neurologic and brain health in a good way. 

9. Spinach 

                               Spinach is another great idea for fighting depression because it is filled with nutrients like folic acid, magnesium, and zinc. 

                               These are important ingredients for brain health and fighting signs of depression. Try to eat more spinach by using it as a salad or for a green smoothie, or by adding it to your hot meals. 

10. Asparagus 

                               Another green veggie that’s good for fighting depression is asparagus. Asparagus helps raise low folic acid levels that are linked to depression.

                               It also has B vitamins which can help boost the mood. Asparagus has tryptophan, which helps create serotonin in the brain and blocks depression and anxiety. 


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