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How to avoid depression

Depression is a killer disease.So avoid it.How prevent this.Then you can read below:


This is an extremely complicated subject and there are many reasons why people suffer from depression. There's a lot of good advice in this thread already so I'll add just one simple concept that may be relevant within the context of this question*: habit. 

The way we think is habit-forming. We can get caught in bad habits in thinking just as we can with anything else. If we habitually think in a way that emphasises the negative and constantly seek out evidence to support a negative world-view then this behaviour can create a vicious circle that leads to serious illness. It's a bad habit which, once noticed and acknowledged, can be changed through a series of positive actions.

The first step towards creating a healthy mental habit is to acknowledge we have a poor one. Then it is a question of acting on that knowledge and taking positive steps to change the way we think and replace a bad habit with a good one. Some people may need help in doing this and working with a good cognitive therapist will help them reframe perceptions and make better choices. Others may be able to do this on their own simply by building an awareness of what they are thinking, and why, and then taking control over their thoughts.

We do not have to be victims of our thoughts, we can be their master.

*This is not a valid approach for those already suffering from clinical depression. Serious mental illness requires specialised medical help - it's not simply a matter of changing mental habits (or 'pulling yourself together'!). But this question is about prevention, not cure.



Don’t take on too much

While staying busy isn’t a problem, doing too much, too soon could be.
Feeling overwhelmed creates stress, and stress is a risk factor for depression, says Nancy Irwin, PsyD, author of You-Turn: Changing Direction in Midlife. What’s more, stressful experiences can make the symptoms of anxiety and depression additionally severe.
“Thwart stress by creating balance and knowing your limits,” Irwin says. “If you are prone to depression, this is your responsibility—just like brushing your teeth or obeying the speed limits.”


Exercise regularly


One of the best ways to prevent depression disorder ? Exercise.
“Exercise appears to be an antidepressant in its own right and may act like an antidote to stress,” says Gerard Sanacora, MD, PhD, professor of psychiatry at Yale University and director of the Yale Depression Research Program, in New Haven, Conn.
A 2009 analysis found that exercise lightens depression as well as cognitive behavioral depression therapy (CBT) or antidepressants.
A resistance and aerobic combo seems better than aerobic exercise alone. Workouts with a meditative focus, such as tai chi and yoga, also help, according to a 2008 study.


Work on a positive attitude


Is your glass half empty? It can help to try to have a more positive attitude.
In fact, certain depression treatments, such as CBT, can help you develop a more upbeat outlook—although this treatment doesn’t work for everyone.
“Not all respond to CBT interventions,” says Dr. Wood. “The underlying philosophy of CBT is that the thoughts are what cause the distress and if you change the thoughts you can change the depression, but that’s true for only a subset of people.”
Take care of your health
Now is the time to focus on both your mental and physical health, because the mind-body connection plays a role in depression and relapse.
“The more we take care of ourselves, the less vulnerable we might become to depression, as well as to a recurrence,” says Dr. Wood.
Depression is associated with a greater risk of heart disease and diabetes.
“There’s very good evidence that people with depression have higher rates of medical illnesses than people without depression, and the more medical illnesses you have, the more likely you are to have depression and to relapse,” explains Dr. Sanacora.
Put off big decisions
You may feel like a new person, but it's not the time to make major changes—even ones that you think will make you happier.
“Both good and bad ‘big decisions’ are stressful," says Susan L. Marusak, MD, research physician and clinical faculty at the Mood Disorder Research Program at UCLA Medical Center and a private practitioner, in Santa Monica, Calif. "I often advise patients to wait, if they can, until they are feeling stable and euthymic before making a major life-changing decision.”
Irwin recommends putting off big decisions until you're at least a six on a happiness scale of one to ten (where zero is misery and ten is elation).
Stop blaming yourself
If you’re prone to depression, you may mentally berate yourself for missteps, either real or imagined.
But a constant barrage of “I should have done this differently” or “If only I would have done that” is counterproductive, and could send you spiraling downward into depression disorder.
You need to learn to accept what you can’t change and focus on changing what you can, says Dr. Sanacora, who recommends seeing a therapist with expertise in techniques like cognitive behavioral therapy to help change your thought patterns.



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