Depression: 12 tips to prevent it

Most experts agree that many people can suffer from depression at some point in life. This is not surprising with the pace of life of today's society and the influence of the culture of the Western societies, which tend to reward attractive or successful individuals (for example, at the labor).

In addition, this situation has increased with the economic crisis, which has caused situations of vulnerability for many individuals. When speaking of economic slowdown, it is inevitable to refer to the emotional state of the person. In fact, even its terminology in the economic recession is often related to concepts of the state of mind: an example can be "The Great Depression" consequence of the crash of 29.

Different causes of depression

There is no single, definitive idea about the causes of mood disorders: Biological, educational or psychosocial factors usually interact in the appearance of this pathology. exist various types of depression: major depression, dysthymia, seasonal affective disorder

, etc. Therefore, this phenomenon has been approached from different points of view, giving rise to different explanatory models that affect biological, psychological or social aspects.

In general, there seems to be some consensus in stating that there is a greater or lesser predisposition to suffer from a depressive disorder when faced with triggers (situations, events, etc.) of greater or lesser magnitude, which could appear at a certain moment in the course of life. For example, a rejection or financial difficulties may be reason enough to destabilize emotionally to an individual, but his interpretation of the facts seems to be key in the development of this disorder.

The 12 tips to prevent depression

Therefore, education can help many people to interpret in a positive way the different negative situations that can arise throughout life, acting as a protective factor. And despite the fact that in some serious cases it is necessary to go to a specialist so that he can help overcome disorder as soon as possible, it is possible to acquire a series of habits to prevent the appearance of this pathology:

1. Improves emotional intelligence (EI)

Managing emotions intelligently is considered essential for one's own physical and psychological adaptation. The emotional intelligence It is understood as a set of skills that allow perceiving, assessing and expressing emotions, accessing them, understanding them and, finally, regulating them. The emotional experience can be lived in two different ways: direct experience and reflection on the experience.

There are many investigations that conclude that emotional intelligence is a useful indicator to assess people's emotional well-being and psychological adjustment. In fact, high scores in emotional intelligence are associated with a more optimistic interpretation of the events that occur, greater satisfaction with life and greater mental health.

The relationship between emotional intelligence and depression was initially thought to be indirect. However, subsequent research has shown that a low level of EI directly influences the scores obtained in depression. Attending emotional intelligence courses or seminars can help improve this skill and therefore prevent depression.

2. Practice exercise

Surely you have heard this before, but we are going to repeat it: physical exercise brings you many physical and psychological benefits. To prevent depression, physical exercise is positive, because promotes the release of endorphins, chemicals that produce a feeling of happiness and euphoria.

In addition, both cardiovascular exercise and anaerobic resistance work (for example, working with weights) will bring you benefits for your physical and mental health. Finally, exercising can also improve your image of yourself, and this can help improve your self-esteem. Exercising three times a week, in sessions of 45 minutes, can be enough to prevent mood disorders.

3. Eat healthy and balanced

Diet will not cure depression, but it can help us feel better. Eating healthy and balanced improves mental health and well-being, as it affects general health and, therefore, mental health. Some studies claim that the Mediterranean diet is ideal for preventing depression. This occurs because it is a diet rich in folate and B vitamins that are essential in the metabolic pathways of methionine, homocysteine ​​and for s-adenosyl-methionine (SAM), involved in the biosynthesis of neurotransmitters that affect mood, such as dopamine and serotonin.

Other research claims that eating foods rich in omega-3 fatty acids (such as sardines, trout, or nuts) reduces symptoms of depression. Also, eating foods rich in tryptophan helps prevent depression. By last, it is necessary to avoid "trans" fat foods (such as industrial pastries), as they favor depressive symptoms. These participate in the increase in body weight and make individuals more unhappy.

4. Have an active social life and practice your hobbies

Having an active social life has been shown to be effective in preventing depression. RAdore good friends, attend events and practice the hobbies that we like, they are positive to have a fuller life.

Therefore, it is necessary not to isolate yourself and go out to have a good time. Leaning on your close friends and family, that is, people who care about you, is a protective factor against depression. Also, if these are fun, they will make you have a good time and will transport you to a positive and pleasant state of mind.

In addition, practicing our hobbies gives meaning to our lives. Find those activities that motivate us and make us be in flow status they are going to provide us with incredible moments. In fact, a study conducted in Japan showed that those who practiced physical exercise regularly, ate a healthy diet and enjoyed their hobbies, they were happier and less prone to depression.

5. Stop comparing yourself to others and stop thinking about what others think of you

Continually comparing yourself to others can have negative consequences for your self-esteem. The world we live in requires us to be perfect in everything and at all times, even irrationally. But not only comparing yourself with others is negative, but it is usual to be aware of liking others all the time.

We all like to be liked and accepted by others, but many spend too much time and energy trying to be liked by others. The psychological burnout comparing yourself with others and thinking about pleasing everyone is not healthy and produces unnecessary stress.

6. Live the present

Living in the present takes care of your emotional health and your state of mind. This seems easy to do, but we are usually with the body in the present but the mind in the past or future. Learning to live in the present helps you improve well-being and protects you against depression. This is one of the principles of Mindfulness therapy.

To learn more about the benefits of Mindfulness, we invite you to read our article:

“Mindfulness: 8 benefits of mindfulness”

7. Set realistic goals

Even if you eat healthy, do sports and live in the present, nothing will motivate you more than having a purpose in life or goals to achieve. An investigation by Blue Zones, concluded that those who had a purpose in life lived up to seven more years.

Now, setting irrational goals has a negative effect on your well-being. Therefore, it is necessary that the goals you set are realistic. Finally, it should not be forgotten that not only will long-term objectives have a positive effect, but, In addition, it is necessary to have short-term objectives to remain motivated during the process, something that frequently we forgot.

8. Accept and forgive yourself

Learning to forgive and accept yourself is an important aspect of being able to prevent depression. That is it is necessary to forgive ourselves for the mistakes we made or for the things we did not do as we should. The past cannot be changed, but our perception of the past can.

Accepting and forgiving yourself is your own choice, which also means facing our past and our present, learning to live with what we cannot change and assuming a positive attitude towards life. This is not an easy task, but it is possible.

9. Learn to live with uncertainty

Since we were young we have been educated to have a calm and perfect life, but the reality is not always like that, especially in these times. For example, a little over a decade ago it was common to have a job for life. Today, having a stable job has become rare in many professions.

Therefore, today we are here, but tomorrow... who knows. Having a flexible mindset is much more adaptive than having a rigid mindset, and learning to live with it. uncertainty and with a positive attitude towards change, makes you a much more prepared person for the current reality.

10. Take care of your stress level

The stress it is very common in the rhythm of life we ​​lead, but when stress is continued, things can get worse and lead to depression. In fact, many investigations affirm that one of the symptoms that can appear in the Burnout syndrome is depression.

Treating stress as early as possible can be beneficial in avoiding a worsening and future onset of depression. In addition, it has been shown that poor time organization can cause different disorders, such as depression or anxiety.

11. Avoid alcohol and drugs

Alcohol is a legal and socially accepted drug that can seem harmless. The reality is that, consumed frequently, can cause serious health problems. Other drugs like marijuana, which are also classified as soft drugs, can cause depressive disorders.

But not only the prolonged consumption of these substances is harmful, but also Going high or drunk can lead to actions that you may later regret. Therefore, you should not consume illegal drugs, but if you are going to drink alcohol, do so in moderation.

12. Get enough sleep

Good sleep hygiene positively affects your emotional well-being. Disrupting circadian rhythms is associated with depression, and resynchronizing them using melatonin supplements has been shown to have an antidepressant effect. If your working hours allow it, try to have habits that help you sleep better.

For example, follow a schedule that allows you to fall asleep for about the same time and avoid exciting substances after mid-afternoon.