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How to Combat Depression on Your Own

Build a Support Group
Do What You Love
Get Exercise
Head Outside
Healthy Eating

Depression makes a person lose hope, drains their energy, even making day to day tasks difficult to perform. Overcoming depression is not as easy as it looks; it takes time, effort, and courage. However, even in severe cases of clinical depression, it is still possible to beat the illness. The key to combat depression on your own is to start small and continuously feed the positive energy to keep it going.  Defeating depression takes a lot of dedication and strong will. Nevertheless, with just simple positive choices each day will really make a big difference in the long run. It might not ultimately be as effective as combining psychotherapy with transcranial magnetic stimulation in Miami Shores, but even the smallest bit of help can go a long way.

One can start with one single decision – changing one’s behavior. Adding a physical activity and shifting healthy lifestyle is one of the many natural depression treatments. The first step is usually the hardest but building a routine from there will gradually lift the heavy fog of depression.  Here are the top 5 things to do to combat depression.


Build a Support Group

Reach out to family and friends; depression is really hard to tackle on your own. The very nature of depression is to make a person isolated and withdrawn from their loved ones. It will get harder to seek help once depression seeps deeper into the person. Staying connected and taking part in the family or other social activities will make a big difference in the recovery. There will be instances in which depression will make it harder to talk, socialize or to reach out, but don’t lose hope and keep trying.


Do What You Love

To better manage stress, do activities that can energize the body. This includes following a fun and healthy daily routine and scheduling interesting activities. Try to remember activities that used to be fun. Go back and relearn other hobbies that may have been long forgotten. Having your mind preoccupied with something else can reduce the symptoms of depression. It rewires your brain to think more positive. It may not immediately cure depression but it can surely lift the spirits and generates good mood.


Get Moving and Exercise

Getting out of bed when depression kicks in can seem like a disheartening task, not to mention hitting the gym. But exercising is one of the most vital steps in fighting depression. Several studies show that exercising is an effective natural treatment for alleviating depression symptoms. Sweating in a treadmill releases chemical called endorphins. These chemicals are responsible for generating feelings of euphoria and happiness. No one expects a depressed person to hit the gym in a rigorous exercise for a full session. Even a 10-minute walk can improve overall mental health. Exercising can also prevent relapse once fully recovered.


Enjoy the Sun

The vitamin D from the sun’s rays triggers serotonin levels in the body to improve mood. Take every chance of going out and basking in the sun even for at least 15 minutes a day. Anyone can do this simple task while taking a quick walk during lunch break, enjoying an al fresco dining or spend some time gardening. Whenever the opportunity comes in take advantage of exercising outside of going for a hike, jog or swim on a beach. Spending time under the sun can greatly contribute to overcoming depression, in the long run, even a possibility of faster recovery.


Eat Healthily

Stock up your pantry and eat healthily. The right food groups can drastically improve good mood. Also, stay away from foods that affect the brain like alcohol, trans fat, caffeine and processed foods. Eating the right kind of food greatly affects the body and the brain. Do not skip meals especially breakfast this will contribute more to depressive symptoms like being irritable and sluggish. Aim to cut sugar and refined carbs. Sugary snacks including cookies, cakes, and ‘comfort foods’ like burgers, pasta can lead to mood swings. Choose healthy snack alternatives like nuts and fruits.


It’s perfectly normal  to feel anxious, especially during times of stress or tension, such as the brief moment when your boss contemplates just after you asked for a raise. Anxiety is our brain’s way of preparing itself for danger. Not exactly to combat it, but to ensure that if we ever fight, or flee, our body is ready to act as best as it can.


When a person starts to feel anxiety outside where they should, problems start to arise. When anxiety occurs outside normal circumstances, and happens for days, over a course of more than 6 months, it’s classified as a disorder. The medical disorder is known as Generalized Anxiety Disorder, GAD for short.


It’s generalized because it has a number of causes, some of them unique to the person. It causes restlessness, fatigue, irritability, sleeping issues, and concentration problems, all of which make a significant dent in a person’s quality of life. What’s worse is that GAD is often accompanied, or causes other mental complications like depression.

Treatment via drug therapy is the most common solution, with counseling or Cognitive-Behavioral Therapy being the go-to for long-term treatment and recession prevention.

One downside to the otherwise effective ways to treat GAD is the high costs and the possible adverse effects due to the medication. If a person has good health insurance, that can be mitigated somehow, but not everyone has it.

Transcranial Magnetic Stimulation: A New Hope

As the procedure is called, Transcranial Magnetic Stimulation (TMS for short) is a relatively novel way to treat anxiety disorders. TMS was already in use decades ago in order to map out brain function in stroke patients. They figured that since our brain cells respond to weak pulses of electromagnetism, it could be used to stimulate brain cells to restore their function.

The idea is simple. An electromagnet is placed on top of your head and a machine regulates the electricity flowing to the magnet, creating minute pulses of electromagnetism. The targeted area of the brain is affected by the waves and they activate or at least react to the stimulation. Like physical therapy on a newly recovered leg or arm, the procedure will “train” and “massage” the target area of the brain to work back to normal. These procedures normally last about an hour and are done daily for 4-6 weeks.


Magnetic Pulses

The magnetic pulses are set to a low frequency of 1 Hz. Think of this as music. Lower Hz is slow, calm music while higher ones are the intense, fast beats. The low “hum” causes an inhibitory effect on the brain, calming activity as if listening to calming soul music. The pulsing is then aimed at the area of the brain where the cause of GAD is identified, such as the left prefrontal cortex. (The area above your left eye.)

The inhibitory effects showed remarkable results in reducing anxiety. Clinical trials with different experiments show consistent positive results, especially with continued TMS therapy. Currently, the only way to get TMS treatment for GAD is participating in clinical trials, but with solid evidence of improvement on patients, it’s only a matter of time before it’s approved as a treatment method.


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