Depression is a complex mental health condition characterized by
persistent feelings of sadness, loss of interest in activities, and
a range of physical and emotional symptoms.
Signs and Symptoms
Persistent sadness or feelings of emptiness
Loss of interest in activities once enjoyed
Changes in appetite or sleep patterns
Fatigue or loss of energy
Difficulty concentrating or making decisions
Physical symptoms like headaches or stomach problems
Consequences of Depression
Impaired daily functioning: Difficulty performing
daily tasks and maintaining relationships.
Physical health problems: Increased risk of
chronic diseases, such as heart disease, diabetes, and obesity.
Social isolation: Withdrawal and loneliness may
worsen symptoms.
Cognitive impairment: Challenges with attention,
memory, and decision-making.
Strained relationships: Stress on family,
friends, and colleagues.
Dos
Practice relaxation techniques: Deep breathing,
meditation, or yoga.
Exercise regularly: Boosts mood and reduces
symptoms.
Get enough sleep: Aim for 7–8 hours per night.
Seek social support: Share with friends,
family, or a therapist.
Eat a balanced diet: Whole grains, fruits,
vegetables, lean proteins, and healthy fats.
Don’ts
Don’t overcommit: Learn to say no to avoid
stress.
Avoid unhealthy coping mechanisms: Minimize
alcohol and tobacco.
Don’t neglect self-care: Make time for joyful
and relaxing activities.
Measures to Decrease Depression
Mindfulness and meditation: Reduce stress and
improve focus.
Time management: Prioritize and manage tasks
effectively.
Relaxation techniques: Progressive muscle
relaxation, visualization, or deep breathing.
Seek professional help: Consult a mental health
professional if symptoms persist.
Diet for Managing Depression
Omega-3 rich foods: Fatty fish, flaxseeds, and
walnuts.
Fruits and vegetables: Variety of colorful
options for overall well-being.
Whole grains: Brown rice, quinoa, and whole wheat
bread.
Lean proteins: Poultry, beans, and legumes.
Probiotics: Curd, buttermilk, yogurt, and
fermented foods.
Vitamin D: Sunlight, supplements, or fortified
foods.