People may have an occasional low phase; however, depression is when this phase lasts long and negatively impacts one’s mental health. The condition is a severe illness caused due to chemical imbalances and nerve cell disturbances in the brain or genetic factors, making people lose interest in everyday activities and causing physical and emotional impairments. Here’s a guide to what precisely this mental disorder is and the methods that may be effective in keeping it at bay.

Symptoms of depression
Several factors lead to depression and affect a person’s overall physical and mental health of a person. Some of the most visible symptoms include the following:

• A feeling of emptiness or sadness for a prolonged period
• No interest in everyday activities that used to grant pleasure
• Issues related to sleep, including early morning wakening, insomnia, and oversleeping
• A continuous feeling of irritation
• Loss of energy and fatigue
• A feeling of hopelessness and worthlessness
• Poor concentration
• Difficulty in making decisions
• Loss of memory
• Suicidal thoughts and feelings
• Persistent pain in the body without any physical ailment
• Trouble digesting food

Treatment options for depression
There are different methods used to fight the disease; some of the treatment plans adopted are as follows:

• Create a daily routine and stick to it
  A depressed person often feels useless or hopeless. Creating a feasible daily schedule can aid in getting back to everyday life and reducing the symptoms of the disease.
• Set realistic goals
  This mental disorder often makes the person afraid of failing and not being able to accomplish goals. Setting up a small, realistic goal as per ability each day and trying to achieve the goal can aid in making the patient feel better and positive.
• Get moving
  Regular exercise can temporarily increase feel-good chemicals known as endorphins in the body. This chemical is known to provide long-term relief to people suffering from depression. Furthermore, exercise also helps in boosting overall mood and energy level and helps the brain restructure itself positively.
• Adopt healthy eating habits
  Having a well-balanced meal full of rich nutrients aids in boosting the overall mood and health. Some of the foods that help in reducing the symptoms of depression are as follows:
  1. Salmon
     Including fish such as salmon and mackerel in your daily diet can aid in fighting off this disorder. These foods are rich in omega-3 fatty acids that play a significant role in assisting neurotransmitters, such as serotonin, to work in the brain.
  2. Walnuts
     Different varieties of nuts, such as walnuts and cashews, have been proven to be excellent sources of fiber and omega-3 fatty acids that help in boosting overall brain health. They can also provide protein to the body, elevate mood, and lower the symptoms of depression.
  3. Yogurt
     There is a close link between good gut health and overall mental health. Probiotics, such as yogurt, kimchi, and kombucha, aid in elevating the level of good bacteria in the body. This, in turn, aids in boosting overall gut health. Probiotics are also known to elevate mood, as they help in lowering inflammation in the body. They also create feel-good neurotransmitters and boost stress response.
• Keep an eye on your stress level
  Depression and stress go hand-in-hand, as elevated levels of stress cause the brain to secrete an increased amount of cortisol, leading to mental health issues. Different methods can be adapted to lower stress, such as the following:
  1. Meditation
     Meditation and deep breathing techniques can help manage stress and provide a feeling of calmness to the mind and body.
  2. Muscle relaxation techniques
     This procedure involves tightening the muscles in the body and holding the position for several counts, and then releasing the tension so that the muscle gets relaxed. Regularly doing this can help to manage stress.
• Exposure to sunlight
  This mental disorder can also be treated with sunshine. A boost in the vitamin D level of the body aids in lowering the symptoms of the disorder. To fulfill vitamin D deficiency, one can also opt for supplements.
• Ditch the alcohol
  Limiting the intake of alcohol can help manage and cope with this condition better. This is because alcohol works as a depressant that takes away the body’s ability to make proper judgments.

Keep this guide handy, and you will be able to overcome this mental condition more effectively.