Many people experience depression or burnout in their lives. Depression is very common and can have many causes. Many students also suffer from depression because of the pressure they experience during their studies.

Depression

When we asked more than a hundred doctors which conditions put the greatest risk for chronic disease, depression was surprisingly high on the list – not far below high blood pressure. Depression is associated with an increased risk of almost all serious conditions, from diabetes to heart disease, and is the world’s leading cause of physical disability. It’s also not something that will “go away on its own.” It is best to prevent depression or, if that fails, to prevent recurrence (up to 60 percent of patients will develop it again). Here we give a few tips that can help.

Learn to solve problems

Very often, depression starts because one is faced with a certain challenge in life that one cannot deal with. Therefore, looking for ways to solve the problems you are currently facing may help prevent depression; consider it a form of preventive psychological maintenance.One study focused on older adults who had recently been diagnosed with macular degeneration, a leading cause of vision loss. T he people who learned to deal with many of the problems they would face if their vision deteriorated were 61 percent less likely to suffer from depression two months after diagnosis than people who had not received coaching. They were also unlikely to give up activities they enjoyed – activities that actually help prevent depression.Learning to solve problems can be as simple as making a list of things you’re not happy with and then coming up with three concrete steps to improve them. Other options include brainstorming with friends and family or talking to a therapist experienced in cognitive behavioral therapy.

Try to see the glass half full

Numerous studies indicate that optimistic people are less likely to become depressed than pessimistic people. In fact, a study of 71 elderly people found that people who expected bad things to happen in the coming month were more depressed at the end of the month than people who did not have these negative expectations, regardless of what actually happened.Not everyone is a born optimist, but everyone can work on a more positive attitude to life. Optimism starts with believing that bad events are temporary and changeable. Instead of complaining about an annoying boss and assuming nothing will change, an optimist will look for opportunities to grow elsewhere in the company or update his or her resume and apply for a new – possibly better – job. An optimist also always looks on the bright side of everything. If a pessimist is diagnosed with breast cancer, she will immediately assume that she will become nauseous from chemotherapy, lose her hair and ultimately die. An optimist considers herself fortunate that women nowadays die much less often from breast cancer and that there are new treatments that counteract many of the negative effects of chemotherapy.

See a therapist regularly

If you have been diagnosed with severe depression, a visit to a therapist once a month may be enough to prevent the depression from returning. A study of 99 women who had previously been depressed found that after completing two years of psychotherapy (which focuses on solving problems related to grief, role change or interacting with others), only 26 percent of women depression returned (vs. the average of 60 percent) regardless of whether the women visited the therapist weekly, biweekly or monthly.

Stay socially active

Go bowling, join a knitting or sewing club or become active at school or church; anything that regularly brings you into contact with others and increases your social network.

Additional tips

• Have an anxiety disorder treated
• Get moving
• Eat grilled salmon
• Get a good night’s sleep
• Eat more folic acid

Ten tips against depression

1. Call a friend to chat. Contact with others and laughter are great against depression.
2. Go for a walk in the sun. Sunlight has an uplifting effect, as does exercise.
3. Go for coffee with a friend. A good conversation combined with the energy from caffeine quickly helps you see everything more clearly.
4. Be grateful. Think of the things you are grateful for and forget about your problems for a while.
5. Plant colorful flowers. Gardening and the bright colors of flowers give you positive energy.
6. Bake a loaf. Nothing is as nice as the smell of freshly baked bread in the house. Get a pack of bread baking mix and start kneading!
7. Clean out a closet. This gives a wonderful feeling of satisfaction. Donate old clothing to a good cause and you will also help others.
8. Take a warm bath. Light some candles (preferably lavender or vanilla scented), listen to music or simply soak for twenty minutes. Relaxing helps.
9. Pet a puppy. Pet a dog: Whether it’s a puppy or an adult dog, research shows that petting animals reduces stress.
10. Enjoy a piece of dark chocolate. Chocolate contains a substance that affects serotonin levels. Serotine is a chemical in the brain that makes you feel good.

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