discuss intervention strategies as individual can follow to prevent depression
Answers
Answer:
Depression can be severe and life-altering, affecting the quality of life and the happiness of those who live with it. It’s also a common condition
Explanation:
1. Exercise regularly
Exercising regularly is one of the best things you can do for your mental health. According to the Mayo Clinic, exercise can help in the treatment and prevention of depression in several key ways:
It increases your body temperature, which can have a calming effect on the central nervous system.
It releases chemicals like endorphins, which can boost mood.
It reduces immune system chemicals that may worsen depression.
All types of physical exercise can help treat depression, but it’s best to exercise regularly. To get more exercise, you can:
Join a sports team or studio (like yoga or kickboxing), where you’ll be part of a community in addition to being active.
Take the stairs instead of the elevator.
Make it a habit: This is the best way to maintain the fitness level that is most effective in preventing depression.
2. Cut back on social media time
Research has shownTrusted Source that increased social media usage can cause or contribute to depression and low self-esteem. Social media can be addicting, and it’s a necessity to stay connected with family, friends, and even coworkers. It’s how we plan and invite each other to events and share big news.
However, limiting social media time can help prevent depression. You can do this by:
deleting all social apps from your phone
using website-blocking extensions that only let you use certain sites for a preset amount of time
only going to social media with a purpose and avoiding logging on several times a day just for something to do
3. Build strong relationships
Having a strong support system and an active social life is important for our mental health. Research has shownTrusted Source that having even “adequate” social support can protect against depression.
Make sure that you’re regularly connecting with friends and family, even when your lives are busy. Attending social events when you can and finding new hobbies that could help you meet new people can all help you build new relationships too
4. Minimize your daily choices
Have you ever walked into a theme park and been overwhelmed at what you want to do first? Researchers think that having too many choices can actually cause significant stress that can lead to depression.
Psychologist Barry Schwartz, author of the book “The Paradox of Choice,” describes research that shows that when faced with too many choices, those who aim to make the best possible choice — “maximizers” — face higher rates of depression.
For many of us, our lives are filled with choices. Which outfit do we wear, and should we buy yogurt or eggs or bagels or English muffins or sausage for breakfast? The pressure of making the right — or wrong — choice is thought to contribute to depression.
If making choices stresses you out, simplify things. You can:
Learn to be decisive more quickly.
Reduce the decisions you’ll have to make during the work week: Plan out your outfits, and have your meals prepped and ready to go.
5. Reduce stress
Chronic stress is one of the most avoidable common causes of depression. Learning how to manage and cope with stress is essential for optimal mental health.
To manage stress, you can:
Avoid overcommitting to things.
Practice mindfulness or meditation.
Learn to let things go that you can’t control.
6. Maintain your treatment plan
If you’ve already experienced one depressive episode, there’s a decent chance you’ll experience anotherTrusted Source. That’s why maintaining your treatment plan is so important.
This includes:
continuing prescription medications, and never stopping them abruptly
having “maintenance” visits with your therapist every so often when in remission
consistently practicing the strategies and coping mechanisms your therapist taught you
7. Get plenty of sleep
Getting plenty of high-quality sleep is necessary for both mental and physical health. According to the National Sleep Foundation, people with insomnia have a tenfold risk of developing depression compared to those who sleep well.
To get better sleep, you can:
not look at any screens for two hours before bed (including your phone!)
meditate before bed
have a comfortable mattress
avoid caffeine after noon