Depression is a serious mental disorder that affects millions of people around the world. It is characterized by persistent feelings of sadness and hopelessness. Although anyone can experience depression, it is more common among women. Treatment options are available, including medication and therapy, but prevention is also key. Below are seven strategies to help prevent depression from happening.

1. Exercise

Exercise can benefit people, both physically and mentally. Physical activity releases endorphins, which are hormones that can help improve your mood. Studies have found that exercise can have an antidepressant effect comparable to medication in some people. Although little to no exercise can increase risk of depression, exercise done in moderation can be helpful in reducing it.

2. Eat a Healthy Diet

A healthy diet can also help prevent depression. There is evidence linking vitamin deficiencies, such as in B-vitamins, to depression. Eating a healthy diet can help ensure the body gets the necessary vitamins and nutrients it needs to feel well. Whole grains, dairy products, lean proteins, fruits, and vegetables contain the essential vitamins and minerals.

3. Get Enough Sleep

Sleep is also important for mental health. Poor sleep, or not getting enough sleep, can lead to depression. It is recommended to sleep at least seven to nine hours every night. Sleeping too much can also contribute to depression, so it is important not to oversleep as well.

4. Spend Time With Friends and Family

Friendships and socializing are important for mental health. Isolation can contribute to depression, so spending time with loved ones can help reduce risk of depression. Get together with family and friends to talk, eat, and have fun.

5. Manage Stress

Stress can induce depression, so it is important to have strategies in place to cope with it. Practice relaxation techniques such as deep breathing or yoga. Exercise and meditation can also help reduce stress levels. Avoid caffeine, alcohol, and recreational drugs, as they can worsen depression and other mental health issues.

6. Avoid Overworking

Burnout at work is another risk factor for depression. Working too much can lead to exhaustion. Aim to delegate work as much as possible and take regular breaks throughout the day.

7. Seek Help

Finally, if you are experiencing signs or symptoms of depression, it is important to seek help right away. Depression is treatable, and support is available. Consider talking to a therapist for help in managing symptoms and prevent depression from getting worse.

By implementing these strategies, you can take steps to prevent depression. Exercise, a healthy diet, and getting enough sleep are essential for maintaining good mental health. Spending time with friends and family, managing stress, and avoiding overworking are beneficial as well. If you are experiencing signs of depression, don’t hesitate to reach out for professional help.