Depression, 6 Holistic approaches to overcome

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It is a modern lifestyle epidemic

 Common day-to-day life issues like lack of satisfaction, insecurity, and body-body soul imbalances make us weak and prone to mental disorders. Data suggest that one out of five people in India needs professional help or active intervention for at least one or more mental health issues. Many of them suffer from depression.

Lifestyle changes in the modern way of life have deprived us of time, peace, nature, and family members’ emotional support (because of a small size family and all members are very busy in their lives).

 Depression is a devastating illness in which people lost cheerful innate potential to overcome a low mental state. Disturbed and depleted energy, motivation, sleep, memory, and concentration affect performance and quality of life. 

It also causes pain, sadness, agony, torture, delusion, no worth and suicidal thoughts. The prevalence of depression is increasing exponentially decades after decades, it is now becoming a global epidemic and affecting the younger generation badly and silently.

WHO (World Health Organisation) also report the risk of increasing mental issues says that depression will be the single most significant cause of ill health in the world by 2030. Growing nuclear families, excessive use of social media, internet gaming addiction, socioeconomic problems, stress and anxiety support this risk. Social stigma towards not disclosing or not discussing mental health issues is also a significant problem in India that 90% of mental cases ignore to get a bit of expert advice or consultation.

 Our body has a perfect recovery mechanism of nervous and hormonal response to overcome small issues like simple mood disorder, day to day anxiety, regular office stress or loss of interest. Still, when continuous or chronic low mental, emotional stimuli persist, this recovery mechanism fails. 

The comprehensive Holistic approach can better understand and resolve issues, best for this exponentially increasing health problem. The idea describes total mental physiological, emotional social and spiritual well being is the core of what we feel and feel is the total of conscious, unconscious, spiritual experience, long term persistent chronic imbalance can lead to depression.

HIGH RISK IN MODERN LIVING

 In the modern industrialisation era, people become merely a part of the economic cycle, concrete structure, social media, virtual internet world, polluted surroundings, and artificial, unnatural habitat. 

Urbanisation makes our lives deprived of vital natural resources, good sleep cycle, joint families, balanced nutrition, social support, cultural heritage, and regular physical activities. 

These factors make us incapacitated to respond to many physical and mental health issues like depression. Our body is not designed to wear chronic stress and can overcome emotional trauma, stress, anxiety, but all within a limit. We get into mental health issues when we lack the holistic and family support system.

The use of medication has increased more than 1700 % in the last 20 years for treating depression. Still, the prevalence of this mental health issue has grown continuously, and it is now widely affecting adolescent children and generation below 30 years.

In modern busy lifestyle overexposure to stress, lust, anger, greed, delusions, jealousy, Pride, abuse, obsessions, pain, anxiety, hate, break up, addiction, emotional suffering, high competition, lack of opportunities, fear, insecurity, sleeplessness which are hard to handle.

In addition to these mentioned issues, we also got habits to make us prone to mental health issues like the internet, social media, net series, gaming addictions, smoking, alcohol, porn, drugs, inactive lifestyle, and tech dependency.

 Obesity, financial insecurity, Sudden demise of a family member or loved one, hypothyroidism, chronic disease like cancer, long term use of steroid are some other cause of emotional trauma can also lead us to depression.

SIGN AND SYMPTOMS

 Depending upon the type of depression symptoms may vary from

  • Instability,
  • Panic or fear,
  • Uncontrolled negative thoughts,
  • Restlessness,
  • Emptiness,
  • Altered food habits,
  • Confusion,
  • Sleeplessness,
  • Feelings of worthlessness,
  • Loneliness and
  • Frequent irritation.

Symptoms include in chronic or advance stage are

  • Avoiding social gathering,
  • Low self-esteem,
  • Chronic or persistent insomnia,
  • Seek isolation,
  • Loss of interest in family,
  • No friends activity,
  • Suicidal tendency and
  • Hallucinations.

HOW YOU CAN CHECK SYMPTOMS IN FAMILY AND FRIENDS

 You can quickly screen family or friends especially adolescent children, if you notice behaviour changes, disturbing emotions, irritability, changing food habits, sleep timings, loss of interest in a social gathering, and disinterest in old hobbies. Any history of prolonged stress, anxiety, unhappiness, loss, or breakup is vital for depression. Don’t ignore these changes and timely get expert consultation because more than 90% of mental illness cases either ignore or not cured in the early stage will worsen with time.

CURE with Holistic Lifestyle Modification

 The holistic approach, lifestyle change with emotional support is the best strategy to overcome depression. Blending better social support, proper sleep cycle, mind-body-soul connection with nature, suitable physical activity and distance from the wrong stimulus is the best pathway. AYUSH medicine and support gives excellent results in depression cure without causing side effects and dependency on medications.

1. SLEEP

 First, you have to cut your screen time because it is necessary to get proper sleep at least 7 hours to sleep at night be punctual for your bedtime and morning schedule. Make a habit of leaving your mobile away from your petrol gas switch off it at least 90 minutes before your bedtime and 90 minutes in the morning when you are in your physical activity.

Read our blog 8 Facts about Internet and Screen Addiction

Read our blog 10 Solutions for Sleep Disturbance

2. EXERCISE

 A mix of aerobic cardiac activity and weight training with yoga and meditation sessions will give you the best results. So exercise should be in your daily routine and make it more natural and social with friends and fun activities. Target at least 150 minutes per week workout according to your age and stamina. Remember, we are not designed to live physically inactive. 

Calculate duration and type of exercise best for you Physical activity tool

3. SOCIAL CONNECTION

Increase your exposure to social activities you can enjoy many activities with friends society and maybe get involved in cultural functions for regular social connections. You can make partners for morning walk, exercise, yoga and meditation. Make a group of friends ready for the weekend trip to explore nature or have a group who can play some outdoor games in the evening, like badminton, tennis, Table Tennis or volleyball. Avoid negative people who are not supportive of you, involve friends and relatives who love you, and emotionally connected with you.

4. NUTRITION

Nutrition is vital for mental health because when we eat excess salt, sugar, junk foods, transfats and unhealthy foods, they badly affect our physical and psychological health. Refined sugar, refined oils, transfats and junk food make us addictive and ill. On the other side, fibre rich diet Omega 3 fatty acids vitamin B12 vitamin A antioxidants and Minerals make our neurotransmission and brain activity relaxed Omega 3 fatty acids, and antioxidants work anti-inflammatory and antidepressant.

5. AVOID ALCOHOL, SMOKING, AND DRUGS

 Alcohol and these addictions can trigger mood for a few hours but weaken the fight Back response of your mind-body-soul against mental health issues. Obsessions cause many other social, physical problems, and you may feel guilt and low social acceptance. Obesity, hypertension, cardiovascular diseases, liver problems, infertility, kidney problems, and cancer can be a severe outcome of these habits, ultimately increasing your depression.

6. TAKE HELP OF YOGA AND AYUSH SYSTEM OF MEDICINE

A holistic psychosomatic approach with Yoga and AYUSH medicines are best for mental health problems including stress, anxiety, mood disorder and depression. In Ayurveda, Mental health issues are treated with a holistic psychosomatic approach. According to Ayurveda, there are three causes of all physical and mental diseases.

A. Control of mental impulses 

B. Control of speech impulses and

C. Manage bodily urges

Above are the key factors in Ayurvedic treatment, so avoiding all the causes of elements of your depression. Must change your thinking, avoid anger, greed, jealousy, grave and uncontrolled activities.

Many asanas, mudras, meditation and breathing exercises are beneficial in depression or mental issues(Should be practised under expert guidance). Some are…

  • Bhramari,
  • Kapalbhati,
  • Anulom-vilom,
  • Yog mudra
  • Gyan mudra
  • Balasana or child pose,
  • Shavasana or corpse pose,
  • Shirshasana or head pose,
  • Pashchimottanasana,
  • Dhanurasana or bow pose,
  • Yam-niyam.

7. DONT IGNORE OR HIDE MENTAL HEALTH ISSUES

Social stigma about mental health issues is also a big reason of spreading, delayed treatment and getting complication of condition. Consult expert soon as possible if any issue is prolonged or uncontrolled.

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Also read our blog 25 Best Techniques, Attaining happiness in modern lifestyle

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