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It is impossible for human beings to feel happy all the time. Experiencing periods of low mood is normal, but closer attention is needed when such feelings begin to significantly affect daily life.
For example, rates of depression rise among women undergoing menopause. Hormonal changes play a major role, but they do not explain everything.
Addressing depression often requires a multifaceted approach. Here are some practical tips based on recent findings.
Step outside
Many experts advise people with depression to spend more time outdoors. Taking in natural surroundings — the sounds, scents and light — can help reduce stress and improve mood. One key benefit is exposure to sunlight, as a lack of sunlight is linked to higher rates of depression in winter. A leisurely walk in a park or a hike that works up a sweat can both be beneficial.
Listen to music
There is growing evidence behind the sense of comfort people get from listening to music. Music can influence mood by stimulating parts of the brain associated with pleasure. Different types of music — whether uplifting or melancholic — can be helpful, depending on the listener’s emotional needs.
Eat more food with Omega-3 fatty acids
Omega-3 fatty acids — healthy fats abundant in fish — have been shown in studies to help improve mood and alleviate mild depression. This is thought to be because they help replenish substances that are lacking in the brain when a person feels depressed.
Get enough sleep
People who lack sleep have about 10 times the risk to become depressed than those who get enough sleep. The basic rule is to adopt a regular sleeping cycle, ensuring at least seven hours of sleep, and stay away from gadgets or devices before falling asleep.
Cognitive behavioral therapy
Psychotherapy is one of the most effective tools for relieving depression. Cognitive behavioral therapy (CBT) helps patients learn how to think and behave, and provides opportunities to interpret situations in a more positive way. Some reports suggest that undergoing 12 weeks of CBT can produce effects comparable to taking antidepressant medication.
Taking prescription medication
When medication is first prescribed at a hospital, patients are typically given either selective serotonin reuptake inhibitors or serotonin–norepinephrine reuptake inhibitors. These tend to have fewer side effects than other antidepressants and often work faster than psychotherapy.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.