6 Steps for Beating Depression

1. Step one - professional help - Although there are many ways one suffering from depression can improve his/her condition without professional help, it is still highly recommended to see a psychologist. Depression is a very serious illness and needs appropriate treatment. Without appropriate treatment, it may deepen. As depression saps energy and self-esteem, making the person feel tired, helpless, worthless, and hopless,
it is very important for family and friends to encourage the person suffering from depression to seek treatment.

2. Step two - communication and support - A person suffering from depression is likely to isolate himself/herself socially and avoid any kind of social activities. This may cause further problems. Therefore it is very important to force yourself to take part in group activities and communicate with friends and family. Talk to them not only about everyday stuff, but also about your problems. You may have yourself convinced that you are a strong person and that you don't need to talk about your problems nor seek for the approval of others, but it is not true. Humans are social creatures and it is in our nature to seek the for the approval of others. Therefore it is very important to discuss your problems with close friends or family. Also, group therapy can be very helpful to overcome depression. In fact, a meta-analysis of 48 studies has shown that psychotherapy for depression is effective. Talking with people who are dealing with similar problems is good for many reasons - they can understand you better, you feel like you belong to somewhere and don't feel so alone with what you are going through anymore.

3. Step three - pharmaceuticals - Depression can be caused by hormonal disbalance. Therefore to overcome depression you may have to take medicines. As we are all different, the ways we need to be treated can be different as well. That's why it is important to not use drugs that are not specially prescribed for you.

4. Step four - right nutrition - nutritional deficiencies can be one of the contributory causes of depression. A nutrient deficiency can be caused by an overgrowth of yeast in the digestive system which can directly alter your mood. Researches have shown that nutritional approaches to treating depression are as effective as using antidepressants. To keep a healthy diet, one of the most important things to avoid are candies, other sweets, alcohol and refined foods. They have a very strong effect on your brain chemistry. They will interfere with the receptors in the brain for key neurotransmitters. If the brain identifies that the receptor of a certain neurotransmitter is already filled (with refined foods), it reduces the amount of neurotransmitters it produces. When the level of neurotransmitters drop, you begin to have cravings. As the receptors empty, the cravings increase even more. At some point it is no longer possible to fill the receptors with refined foods and then you start experiencing mood changes and signs of depression.

In addition to avoiding refined food and too much refined sugar, follow a healthy diet from which the entire body can benefit from. Very important is to consume plenty of good quality protein, essential fatty acids, high-fiber foods, vegetables and fruits. Also, don't be afraid to contact a dietician.

5. Step five - exercise - eating healthy food is very important, but if your digesting system doesn't work properly, it's in no good use. Exercising helps your body to digest food faster. Also, many studdies suggest that exercise can help alleviate depression. Learning and mastering new health-related skills can give you more confidence. Confidence can help you a lot in a battle against depression. In addition, exercising can help you get a good night sleep and it releases endorphins in the brain, which gives you a feeling of euphoria.

6. Step six - sunlight - the brain requires light in order for chemicals and hormones to be properly balanced. Lack of exposure to light reduces the production of melatonin and serotoin which can be directly linked to depression symptoms and SAD(seasonal affective disorder). Therefore it is essential to your health and recovery process from depression that you receive enough sunlight. (Watch out for overdoing it, getting sunburned wouldn't help your recovery)