Most experts agree that There are many people who can suffer from depression at some point in their lives. This is not surprising given the pace of life in today’s society and the influence of the culture of Western societies, which tend to reward attractive or successful individuals (for example, at the work level).
Furthermore, this situation has increased with the economic crisis, which has caused situations of vulnerability for many individuals. When talking about economic slowdown it is inevitable to refer to the emotional state of the person. In fact, even its terminology in the economic recession is usually related to concepts of the state of mind: an example could be “The Great Depression” as a consequence of the crash of ’29.
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. There are several 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 a certain consensus in stating that there is a greater or lesser predisposition to suffering 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, rejection or financial difficulties may be sufficient reason to emotionally destabilize an individual, but their interpretation of the events seems to be key in the development of this disorder.
The 12 tips to prevent depression
Therefore, education can help many people to positively interpret the different negative situations that may arise throughout life, acting as a protective factor. And although in some serious cases it is necessary to go to a specialist so that he can help overcome the 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. Emotional intelligence is understood as a set of skills that allow us to perceive, value and express emotions, access them, understand them and, finally, regulate them. The emotional experience can be lived in two different ways: direct experience and reflection about the experience.
There are many investigations that conclude that Emotional intelligence is a useful indicator to assess the emotional well-being and psychological adjustment of people. 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.
At first it was thought that the relationship between emotional intelligence and depression was 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
You’ve probably heard this before, but we’re going to repeat it: physical exercise brings you many benefits, both physical and psychological. To prevent depression, physical exercise is positive, since promotes the release of endorphins chemical substances that produce a feeling of happiness and euphoria.
In addition, both cardiovascular exercise and anaerobic resistance work (for example, working with weights) will provide benefits for your physical and mental health. Lastly, exercising can also improve your self-image, and this can help improve your self-esteem. Exercising three times a week, in 45-minute sessions, may 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 health and mental well-being as it has an impact on 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 s-adenosyl-methionine (SAM), involved in the biosynthesis of neurotransmitters that affect mood. , such as dopamine and serotonin.
Other research states that eating foods rich in omega-3 fatty acids (such as sardines, trout or nuts) reduces the symptoms of depression. Additionally, eating foods rich in tryptophan helps prevent depression. Finally, It is necessary to avoid “trans” fatty foods (such as industrial pastries) as they promote depressive symptoms. These participate in increasing 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. RHanging out with good friends, going to events and practicing the hobbies we like are positive for having 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 transport you to a positive and pleasant state of mind.
Furthermore, practicing our hobbies gives meaning to our lives. Finding those activities that motivate us and make us be in a state of flow will provide us with incredible moments. In fact, a study conducted in Japan showed that those people who practiced physical exercise regularly, ate a healthy diet and enjoyed their hobbies, They were happier and less likely to suffer from 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 is comparing yourself with others negative, but It is common 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 make others like them. He psychological exhaustion Comparing yourself to others and thinking about pleasing everyone is unhealthy and produces unnecessary stress.
6. Live in the present
Living in the present takes care of your emotional health and your mood. This seems easy to do, but We are usually with the body in the present but the mind in the past or the 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 full attention”
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. Research by Blue Zones concluded that those who had a purpose in life lived up to seven years longer.
Now, setting irrational goals has a negative effect on your well-being. Therefore, it is necessary that the goals you set are realistic. Finally, we must not forget that not only long-term objectives will have a positive effect, but it is also necessary to have short-term objectives to remain motivated during the process, something that we often forget.
Learning to forgive and accept yourself is an important aspect of preventing depression. That is to say, that It is necessary to forgive ourselves for the mistakes made or for the things we did not do as we should. The past cannot be changed, but the perception we have about 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 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. Nowadays, having a stable job has become something strange 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 uncertainty and with a positive attitude towards change makes you a person much more prepared for the current reality.
10. Take care of your stress level
Stress is very common in the pace of life we lead, but When stress is continued, things can get worse and lead to depression. In fact, many researches affirm that one of the symptoms that can occur in Burnout Syndrome is depression.
Treating stress as soon as possible can be beneficial in preventing 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 may seem harmless. The reality is that, consumed frequently, can cause serious health problems. Other drugs such as marijuana, which are also classified as soft drugs, can cause depressive disorders.
But not only is prolonged consumption of these substances harmful, but Being high or drunk can lead you to commit actions that you may later regret. Therefore, you should not use illegal drugs, but if you are going to drink alcohol, do it 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 work schedule allows it, try to have habits that help you sleep better.
For example, follow a schedule that allows you to fall asleep at around the same time and avoid exciting substances after mid-afternoon.
