Depression refers to the way your body responds to challenges and demands. There are healthy ways to deal with it. Getting proper sleep is essential to controlling stress.
Depression is the body's response to a challenge or demand. Everyone experiences stress, which can be triggered by a series of events, from minor everyday problems to major changes such as divorce or job loss. The stress response includes body parts such as high heart rate and blood pressure, personal thoughts and beliefs about a stressful event, and emotions, including fear and anger. Although we often think of it as bad, the stress may also come from a positive change in your life, such as a promotion or a new baby.
Depression serves a vital purpose — it enables us to respond quickly to threats and to avoid danger. However, exposure to long-term stress can lead to mental health problems (like anxiety and depression) or an increase in physical health problems. Numerous studies suggest that rising levels of stress affect your ability to cope with your illness. Although no one else can avoid all stress, you can work on treating it in healthy ways that increase your recovery.
· Eat and drink to improve your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem helpful at the moment, but they may actually add to the stress over time. Caffeine can also have side effects of depression. Eating healthy, nutritious foods can help fight stress.
· Exercise regularly. In addition to having physical health benefits, exercise has been shown to relieve intense stress. Consider non-competitive aerobic exercise, weight training, or movement activities such as yoga or Tai Chi, and set realistic goals. Exercise has been shown to release endorphins — natural substances that help you feel better and maintain a positive attitude.
· Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually puts more pressure on the body by increasing body arousal and reducing blood flow and respiration.
· Learn and practice relaxation techniques. Giving yourself time to relax daily helps control stress and protects the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, photography, continuous muscle relaxation, and mindfulness meditation. There are many online and smart apps that provide guidance on these strategies; while some include purchase costs, many are available for free.
· Reduce stress. If you are like most people, your life may be filled with too many demands and too little time. For the most part, these requirements are the ones we have chosen. You can save time by practicing your time management skills such as asking for help when appropriate, setting priorities, taking personal time, and keeping track of your time.
· Examine your values and live by them. The more your actions reflect your beliefs, the better off you will be, no matter how busy your life is. Use your values when choosing your jobs.
· Be confident. It's okay to say "No" to demanding your time and energy that will put a lot of pressure on you. You do not always have to live up to the expectations of others.
· Set realistic goals and expectations. It's okay - and healthy - to see that you can't be 100% successful all the time. Be aware of things that you can control and work to accept things that you can control.
· Sell yourself. When you feel down, remind yourself of what you are doing well. Have a healthy feeling of self-confidence.
There are several other ways you can relax and reduce stress, including:
• Deep breathing exercises.
• Meditation.
• Mindfulness meditation.
• Continuous muscle relaxation.
• Mental image relaxation.
• Relax in music.
• Biofeedback (described below).
• Counseling, to help you identify and relieve stress.
Ask your healthcare provider for more information on these methods or suggestions.
You may experience insomnia (inability to sleep) due to discomfort, stress from stressors, or side effects of your medication. If you can't sleep, try these tips:
• Develop a regular sleep routine - sleep and wake up at the same time every day.
• Make sure your bed and surroundings are comfortable. Arrange the pillows, so you can keep the space comfortable.
• Keep your bedroom dark and quiet.
• Use only your bedroom. Do not work or watch TV in your room.
• Avoid getting too much sleep during the day. At the same time, remember to balance work and rest periods.
• If you feel nervous or anxious, talk to your spouse, partner, or trusted friend. Get your problems out of your mind.
• Listen to relaxing music.
• Do not rely on sleeping pills. They can be dangerous if taken with other medicines. Only use them if they are temporarily recommended by your healthcare provider if other nonmedical methods do not work.
• Take diuretics, or “water pills,” as early as possible, so that you do not have to get up in the middle of the night to use the bathroom.
• If you can't sleep, get up and do something relaxing
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