Have a case of the winter blues?
If you live in southern Ontario like I do and you haven’t seen the sun in 3 weeks, you’re probably feeling a little ‘blah’ like I am.
Try these things if you feel a case of the blues coming on!
Exercising literally pumps you up because it releases feel-good chemicals called endorphins that interacts with your brain receptors and diminish the perception of pain. Much like morphine, endorphins suppress pain by triggering a feeling of happiness and a positive outlook. Unlike morphine, endorphins are naturally occurring chemicals that do not lead to dependence or addiction.
Scientific evidence points that doing a 30-minute routine of moderate aerobic exercise at least three times a week is effective in alleviating symptoms of depression. Those who maintain their exercise routine even after being treated of their depression are also less likely to return to a depressed state.
Depression tends to disrupt normal eating habits, pushing those who suffer the symptoms of depression to either overeat or starve themselves. Taking control of your eating habits does not only keep your body nourished, it also restores a certain sense of control over your life, which also in part relieves your state of depression.
Some studies show that eating foods that are rich in omega-3 fatty acids found in tuna and salmon, as well as those that are rich in folic acid such as avocado and spinach helps relieve depression by restoring chemical balance in the brain and nervous system.
Meditate To Relax
Much of the anxiety, stress and symptoms of depression that we experience can be relieved by giving ourselves some time to relax and clear our mind. Meditation enables deep relaxation by clearing the mind of distracting thoughts and focusing on proper and deep breathing. It provides us a means to have an altered state of consciousness.
Meditating on a daily basis is a good anti-depression practice because it trains us to let go of our thoughts, focus our attention on the here and now and cultivate an attitude of acceptance and openness, which could also help relieve depression and the negative feelings associated with it.
Although most yoga techniques also involve meditation, yoga promotes an added incentive of exercising the body to improve balance, strength and flexibility while also practicing proper breathing techniques to help clear the mind and focus.
As a whole, yoga works to align the spine, invigorates the nervous system, improves blood circulation, promotes mental clarity, reduce stress and anxiety and promotes relaxation and emotional wellbeing. It provides a potent way of alleviating symptoms of depression.
Get Enough Sleep
Being in a state of depression can lead to an altered sleeping habit and make getting enough sleep feel like a tiring battle. Unfortunately, being sleep deprived can heighten your depression and make matters worse.
While it might prove difficult to sleep well, try hard to make certain changes in your sleeping habit to ensure that you get enough shut-eye when you need it most.
Try going to bed and getting up at a specific time every day to encourage your biological clock to cooperate.
Remove all distractions from sleeping such as TV, computer or even your mobile phone. Whenever you can, try to also take a nap during the day to relax and feel rejuvenated.
Take Anti-Depression Herbal Supplements
Supplement your diet and boost your mood by turning to natural supplements such as having a relaxing drink of chamomile tea or St. Johnís Wort. Both herbs are proven to relieve depression and anxiety.
Have A Massage
We know all too well that touch therapy promotes relaxation and uplifts our mind and spirit. Specific massage modalities such as Swedish, Shiatsu and Hawaiian Lomi-Lomi promote relaxation and healing. The use of aromatic oils and music that promotes relaxation during massage provides a holistic experience to deal with the blues.
These natural healing remedies for depression work well to complement whatever medication or psychotherapy session you may be undertaking to help you improve your mood, promote emotional healing and come out triumphant in your bout with depression.
New to Meditation? Download this beginners ebook and get started today!