To further enhance your brain function as you recover from depression, it is vital to get at least 7 hours of sleep each night, increase your social connectedness, and avoid alcohol and recreational drugs like marijuana because they adversely affect cognition and mood.
Getting enough sleep, exercising, listening to music, meditating, and spending time in the sun can all boost dopamine levels. Overall, a balanced diet and lifestyle can go a long way in increasing your body's natural production of dopamine and helping your brain function at its best.
Self-talk is a healthy way to build motivation, calm nerves or analyze a tricky situation. “It's a useful way to check in with yourself and organize thoughts and feelings,” says health psychologist Grace Tworek, PsyD.
Although research suggests self-therapy may be effective in some cases, you may still need an expert to walk you through specific challenges. For example, you may be able to develop coping skills for anxiety on your own, but if you live with panic attacks, you may still need professional support.
You may be diagnosed with mild, moderate or severe depression. Your mental health professional may diagnose you with depression if these symptoms: happen most days.
Research suggests that depression doesn't spring from simply having too much or too little of certain brain chemicals. Rather, there are many possible causes of depression, including faulty mood regulation by the brain, genetic vulnerability, and stressful life events.
Medications and psychotherapy are effective for most people with depression. Your primary care doctor or psychiatrist can prescribe medications to relieve symptoms. However, many people with depression also benefit from seeing a psychiatrist, psychologist or other mental health professional.
Alternative options to therapy include exercise (like yoga and dance), meditation, art, music, journaling, and reading. Mental health apps are available to help support you as well. If available to you, animals can also be a great resource for emotional connection.
