Excessive stress and depression lower pain tolerance. It’s essential to deal with any pain effectively, as when it becomes chronic, it causes depression. In turn, depression helps to maintain or even increase pain.
Discover how to treat depression on your own in its early stages before it becomes chronic and harder to heal, according to Dr. Charlie Quinn’s article published in Paris on his website.
Learn to Smile and Laugh
Smiles and laughter should come from the heart to be genuine and have a positive impact. Smiling reduces stress levels and improves mood. Additionally, a smile is a communication tool that catches the attention of others, bringing about calmness. This fosters feelings of warmth, kindness, and empathy, both in yourself and others.
Laughter, on the other hand, is an antidote to stress and depression. It strengthens the immune system, reduces chronic pain, and increases self-confidence. So, always stay cheerful and smiling, as smiling and laughing reduce the stress hormones adrenaline and cortisol.
Enjoy the Moment
It is crucial to change your habits and mindset, and to set aside time to enjoy the little moments in daily life. To achieve this, you should reduce your responsibilities, think and act differently, such as taking time to relax, engaging in your favorite hobbies, spending time with friends, and maintaining a hopeful attitude despite challenges. This will help you regain your self-respect.
Consider Herbal Remedies
Herbal therapy is a gentle and soothing treatment. Certain plants can help calm the mood, such as saffron or St. John's Wort. Other plants like hawthorn, passionflower, lemon balm, and oregano have a calming effect. Don't forget essential herbal teas like lime flower, chamomile, or orange blossom, which can help you sleep.
Regular Exercise
Exercise is essential for achieving psychological balance. Walking, especially brisk walking in nature, is perfect for this. When we’re in green spaces, we consistently feel calmer, breathe better, and improve our mood. Athletes tend to have better moods, and regular exercise reduces the risk of some types of cancer and Alzheimer’s disease. Moreover, physical activity decreases the perception of chronic pain by producing endorphins.
The Effect of Colors
Green, the color of nature, encourages movement, walking, meditation, and recharging your energy. A study from England found that the more plants there are in a well-ventilated neighborhood, the less the residents use antidepressants, and the more likely they are to engage in outdoor physical activities. Even a few green plants in your apartment or balcony can positively impact your mood.
The color blue is known for its calming effect, so take a walk by the sea and meditate, or simply look at the blue sky regularly.
Good Sleep
Try to prepare your body and room for a good night’s sleep, as sleep enhances mood. The less disrupted your sleep is, the better your body will regenerate and stay healthy. It’s essential to have a room with moderate temperature and good ventilation, use a comfortable mattress and pillow, and avoid bright lights.
Before going to bed, avoid screens that emit blue light, which disrupts sleep. Also, avoid stimulants like coffee, tea, or Vitamin C in the evening, as they can affect sleep quality.
Always Listen to Music
Listening to music is not just for enjoyment; it relieves stress. Music regulates emotions, promotes relaxation, and thus helps reduce anxiety and mood disorders. Listening to music calms our worries and fosters mental escape. Finding a musical style that matches the rhythm of your heartbeat gives a sense of inner well-being, helping you dismiss dark thoughts automatically. Take time to enjoy a piece of music you love.
Music therapy has been proven to improve mental health and can relieve chronic pain, especially fibromyalgia.
Consider Taking Vitamin D
A deficiency in Vitamin D increases the risk of depression, particularly seasonal depression. People who regularly take Vitamin D supplements report feeling better overall. Consult your doctor or nutritionist about the right dosage for you, and don’t miss the opportunity to enjoy moderate sun exposure, respecting sun protection rules. Sun exposure boosts mood by helping the body produce Vitamin D and stimulate serotonin, a neurotransmitter involved in mood regulation.
Consume Nutrients That Boost Mental Health
Nutritionist Abir Abu Rajili states that feeling good reduces all painful sensations, protects the heart, strengthens immunity, decreases inflammation, and helps maintain better balance, especially for those with diabetes. Here are some nutrients that enhance mental health:
Omega-3 sources: Salmon is rich in Omega-3 fatty acids, which significantly improve mood. Research shows that these fatty acids also improve depression symptoms. Other fatty fish like mackerel and sardines, as well as walnuts, chia seeds, and flax seeds, are rich in Omega-3s.
Complex carbohydrates: These are made up of long chains of sugars and are found primarily in sweet potatoes, whole grain bread, pasta, and legumes like lentils and chickpeas. These nutrients provide a steady release of glucose, which is essential for brain function, and stimulate serotonin production, promoting calmness, relaxation, and happiness.
Fruits and vegetables: These are a treasure trove of antioxidants, vitamins, and minerals that support overall body and brain health. Try to include a variety of colors to get the most nutrients.
Tryptophan-rich foods: Turkey, chicken, eggs, dairy products, seeds, and nuts are all rich in tryptophan, an amino acid that promotes serotonin, the "happiness hormone."
Probiotic-rich foods: Such as sauerkraut, yogurt, and kefir, which support healthy gut bacteria, potentially improving mood and reducing anxiety.
Note: Before applying any of these remedies, it’s advised to consult with a healthcare professional.
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