Depression prevention: what you can do?

There are several items that may help you to prevent depression, such as: stress management, regular exercise, good sleep habits, maintain social activities and avoid substance abuse.

• Stress management: stress is a feeling of emotional or physical tension. Stress management involves controlling and reducing the tension that occurs in stressful situations by making emotional and physical changes. There are some strategies that you can use: an individual stress management program, physical activities, social support. The National Health Information Center recommend to:
  1. Plan your time
  2. Prepare yourself (for stressful events)
  3. Relax with deep breathing
  4. Relax your muscles
  5. Get active
  6. Eat healthy
  7. Drink alcohol only in moderation
  8. Talk to friends and family
  9. Get help if you need it
• Regular exercise: exercise is a methodical and repetitive physical activity benefiting a person's health. Regular exercise is a critical part of staying healthy. There are a lot of alternatives: run, join a class, use your bike and go to a gym. What you choose it’s up to you.
• Good sleep habits: according to StayWell the right amount of time that an adult should sleep is between 6 and 8 hours. They give us some tips that would help you to sleep well:
  1. Avoid caffeine for six hours and alcohol and nicotine for two to three hours before bedtime.
  2. Don't exercise too close to your bedtime.
  3. Clear your mind of the day's stress.
  4. Control your exposure to light. Darkness is a cue for your body to sleep.
  5. Turn alarm clocks toward the wall. Waking up in the middle of the night and checking the time may increase anxiety and prevent you from getting back to sleep.
  6. Wake up at the same time every day. Your body will respond well to a consistent cycle.
  7. Talk with your doctor before you resort to using any kind of sleeping pills whether prescription or over-the-counter.
• Maintain social activities: go to the movies, go to dinner with a friend, go to the museums. There are a lot of options that would contribute with a healthy lifestyle.
• Avoid substance abuse: alcohol, for example, depresses the brain. These substances can (and probably would) create addiction. There are certainly not parts of a healthy lifestyle.