Major depression is one the most common mood disorders, impacting nearly one in 10 American adults. It is particularly prevalent among women, affecting approximately 24% of them.
Because depression is so pervasive, we must do everything we can to prevent it or lessen the severity of the symptoms. The following is a list of ways to help with this:
1. Get Regular Exercise- Exercise helps prevent depression because it triggers the release of neurotransmitters called dopamine along with serotonin, and endorphins that boost mood.
According to the HHS guidelines every adult should get at least 150 minutes of moderate- intensity aerobic exercise a week. This includes walking at the rate of 3-5 mph, or 75 minutes of high-intensity activity (5 mph or more). The sessions should be at least 10 minutes long and may combine moderate and vigorous activities.
2. Getting Enough Sleep- A good night’s sleep is essential to your physical and emotional wellbeing. According to the Sleep Foundation, sleep and depression are closely linked and a lack of sleep can trigger or worsen depression. For this reason, it is important to treat sleep problems. https://www.sleepfoundation.org/mental-health
3. Eat a Healthy Diet- Eating a well-balanced diet is not always easy especially when you are feeling down or lack energy. Frequently the foods that are fast and taste good are loaded with sugar, salt and fat, the very things that make people more prone to depression. In studies, poor diet has been linked with depression.
The benefits of eating healthy food are numerous and contribute to a reduction in depression. A 2019 review published in the American Journal of Clinical Nutrition found that increased fruit and vegetable consumption positively impacts psychological health, and daily vegetable consumption has a therapeutic impact by reducing symptoms of depression in people with clinical depression.
4. Limit Social Media Use- There is a strong correlation between screen time, especially time on social media, and depression and low self-esteem. Experts agree that adults should limit screen time to less than two hours a day.
5. Decrease Alcohol and Recreational Drug Use- Substance abuse can cause or intensify feelings of apathy, sadness, hopelessness and loneliness associated with depression. It disrupts the balance of mood-regulating neurotransmitters (chemical messengers) in your brain and can trigger or intensify depression. According to American Addiction Centers, one-third of people with major depression also have a problem with alcohol.
6. Improve Work-life Balance- It is important to reduce stress by not overworking or overcommitting. Stress contributes to burnout and a depressed mood. At creation God ordained that we should work for six days and rest on the seventh. It is wise to set aside Sunday to partake of God’s Sabbath rest.
7. Build Community- Staying connected to others creates feelings of belonging and of being loved, cared for, and valued. Social connections are an important in preventing depression. Spend time with family and friends or join a church, small group or community organization.
8. Have a Regular Quiet Time- Praying and meditating on Scripture is essential for staving off depression because it enables us to connect with the living God. It also enables us to cast our burdens upon the Lord. What is a Quiet Time by Tim Keller is a helpful resource because it describes how to have a richer devotional time. https://www.redeemer.com/uploads/quiet_time_140324.pdf
9. Practice Gratitude- Focusing on the positive and what you are thankful for can have a tremendous impact on your mood and neuroscience now backs this up. In a 2024 Forbes article Travers Mark writes that, “Gratitude stimulates the release of dopamine, known at the “feel-good” neurotransmitter” in the brain. This leads to enhanced feelings of joy and contentment…” https://www.forbes.com/sites/traversmark/2024/05/22. This article reinforces what the Bible teaches in 1 Thessalonians 5:16-18, “Rejoice always, pray continually, and give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
10. Work Through Inter-Personal Conflicts- Conflict in a relationship cancause emotional dysregulation and can contribute to or exacerbate depression. For this reason, it is important to work through conflict in a timely way. Ephesians 4:26 states that we are not to let the sun go down on our anger and give the devil a foothold, leading to bitterness and hard-heartedness and estrangement in relationships. This can lead to hopelessness and a depressed mood.
11. Have Regular Times of Confession and Forgive others- Counselor and author, Ed Welsh, suggests regular times of confession to inject vitality into the life of people who are prone to depression. Confession fosters a deeper connection with God, and it can remove the guilt that can cause depression. When you remind yourself that you are forgiven and accepted in Christ it makes you feel more inclined to pray and cast your burdens on God which can lift your mood. https://www.ccef.org/confession-meets-depression
12. Seek professional help- If you are starting to feel blue, hopeless, sad, apathetic, or have lost interest in activities you once enjoyed you might be slipping into a depression. Please reach out to me. I will do my best to help you.