AVOID DEPRESSION

Author: Samuel Zowadah

Introduction

Depression is a common mental health challenge that affects people of all ages and backgrounds.

It can make daily activities feel difficult, reduce motivation, and affect how a person thinks,

feels, and behaves. While professional help is very important, there are also simple and practical

steps individuals can take to manage depression and improve their emotional well-being.

METHODS

1. Talk About How You Feel

Keeping emotions bottled up can worsen depression. Talking to a trusted friend, family member,

religious leader, or counselor can bring relief. Sharing your feelings helps you realize that you are not alone and that support is available.

2. Maintain a Daily Routine

Depression often disrupts normal routines. Creating a simple daily schedule—such as waking up,

eating, working, and resting at set times—can provide structure and a sense of purpose. Even

small achievements, like making your bed or taking a walk, can boost confidence.

3. Engage in Physical Activity

Exercise is a natural mood booster. Activities such as walking, jogging, stretching, or dancing

help the body release endorphins, which improve mood. You do not need intense workouts; even

20–30 minutes of light exercise can make a difference.

4. Eat Balanced and Healthy Meals

What you eat can affect how you feel. Eating regular, balanced meals that include fruits, vegetables, whole grains, and protein can support brain health. Drinking enough water and

reducing alcohol and excessive caffeine intake can also help stabilize mood.

5. Get Enough Rest and Sleep

Poor sleep can worsen depression. Try to sleep and wake up at the same time each day, avoid screens before bedtime, and create a calm sleeping environment. Rest allows the mind and body

to recover.

6. Practice Relaxation and Mindfulness

2Simple relaxation techniques such as deep breathing, prayer, meditation, or listening to calm music can reduce stress and anxiety. Spending a few minutes each day focusing on the present

moment can help quiet negative thoughts.

7. Set Small and Realistic Goals

Depression can make tasks feel overwhelming. Break activities into smaller steps and celebrate

progress, no matter how small. Completing simple tasks can improve motivation and

self-esteem.

8. Stay Connected and Avoid Isolation

Isolation often worsens depression. Try to stay connected with people through phone calls,

messages, social activities, or community and church involvement. Positive social interaction can

provide emotional support and encouragement.

9. Seek Professional Help When Needed.

If depression persists or becomes severe, it is important to seek help from a mental health

professional, doctor, or counselor. Therapy and, in some cases, medication can be very effective

in managing depression.

CONCLUSION

Dealing with depression is not a sign of weakness. It is a journey that requires patience, support, and self-care. By taking small, consistent steps and seeking help when needed, individuals can

manage depression and gradually regain hope, strength, and joy in life.

Email : samuelzowadah3030@gmail.com

Contact: 0556745322