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Powered by WordPress. Close the menu. Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league. Take a dog for a walk. What you eat has a direct impact on the way you feel. Some women find dietary modifications, nutritional supplements and herbal remedies can help aid in the relief of depression symptoms.
These include:. Not skipping meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Boosting your B vitamins. Deficiencies in B vitamins such as folic acid and B can trigger depression. To increase your intake, eat more citrus fruit, leafy greens, beans, chicken, and eggs. Eating foods with Omega-3 fatty acids. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and tuna, or vegetarian options such as seaweed, flaxseed, and walnuts.
Low iron levels can produce common depression symptoms like irritability, fatigue, and difficulty concentrating.
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Iron rich foods to add to your diet include red meat, beans, leafy greens and dried fruit. Adding herbal supplements may be helpful. Primrose oil and chaste tree berry have both been found to be effective in the treatment of PMDD. The reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder SAD. Women are diagnosed with SAD at four times the rate of men. SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love.
No matter how bad you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future. However, rumination can maintain depression or even make it worse. You can develop a more balanced way of thinking by identifying the type of negative thoughts that are contributing to your depression, and then learning to replace them with a more balanced way of thinking.
The mental filter — Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Depression in Women
Jumping to conclusions — Making negative interpretations without actual evidence. I really am no good! Once you identify the destructive thought patterns that contribute to your depression, you can start to challenge them with questions such as:. As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. While women suffering from depression respond to the same types of treatment as men, specific aspects of treatment are often modified for women. Women are also more likely to require simultaneous treatment for other conditions such as anxiety or eating disorders.
Talk therapy is an extremely effective treatment for depression. It can provide you with the skills and insight to relieve depression symptoms and help prevent depression from coming back. One of the most important things to consider when choosing a therapist is your connection with this person. The right therapist will be a caring and supportive partner in your depression treatment and recovery. Because of female biological differences, women are generally started on lower doses of antidepressants than men.
Women are also more likely to experience side effects, so any medication use should be closely monitored. Mayo Clinic.
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