Global phenomenon

Overcome depression/achieve mental wellness.

According to the national institute of mental health (NIMH), in 2019, an estimated 21.0 million adults in the United States had at least one major depressive episode in the past year. The prevalence of depression can fluctuate over time due to factors like societal changes, economic conditions, and access to mental health.

A Global Phenomenon Fueled by an ever-increasing number of needs and obligations in every aspect of our daily lives, depression can easily find its way into your life, often without you even realizing it. Indeed, it can be very difficult to face the reality, and for many people suffering from this modern ailment, the moment of diagnosis often comes as a shock, a true revelation. Lingering for months, or even years, a mix of questioning and daily wandering can gradually erode resilience, enthusiasm, and vitality.

Multiple Causes 

The roots of depression are nearly endless. Each of us encounters numerous daily problems and questions that accumulate over time. Work stress, family issues, complex romantic relationships, personal and professional fulfillment, existential queries, and more. The list is long, and it's this accumulation that can start to trouble your mental well-being. However, the slide into depression does not occur in the same way for everyone. It depends on your physical health and, of course, your mental state. Over a shorter or longer term, combined with a lack of essential physiological needs, your body and nervous system may suddenly find themselves unable to cope with daily life.

Navigating life’s turbulence

Now that the diagnosis is set and the harsh reality of depression invades your days and nights, clarity seems out of reach. Feeling trapped in unbreakable cement, losing your bearings, sometimes accompanied by depersonalization or derealization, it can feel like nothing will lift you from the abyss. The first step is to consult your primary care physician to inform them of your physical and mental state. They will also likely order a blood test, an essential step to initially identify potential mineral deficiencies, immune irregularities, or excess indicators. But how do you convince yourself that, amidst this turmoil, you can still climb back up? Rest assured, depression is not a dead end, and I will provide you with some key strategies to rebuild robust health and reclaim your zest for life.

The Opportunity for self-Care

Depression is a global phenomenon that puts your body in a state of shock. Neuronal connections become less efficient, causing various cognitive issues: memory loss, speech impairment, attention deficit, and other individual-specific symptoms. But in this daunting situation, understand that depression should be seen as an opportunity. As psychiatrist Kazimierz Dombrowski noted in his 1967 book “Personality Shaping Through Positive Disintegration,” consider depression as a positive disintegration. Like a chrysalis, depression allows you to regress, to softly reevaluate things and align more closely with who you are and what you truly need.

Building healthy lifestyle

1 - Pause your professional activities.

2 - Establish a routine. Your body is out of sync and needs a consistent rhythm. Like a derailed train, it must get back on track. End erratic waking times, mealtimes, and bedtimes. Without becoming obsessive, set defined times for these activities to reacquaint your body with a routine.

3 - Control your diet. Depression often leads to changes in eating habits, resulting in weight gain or loss. A significant sign of depression is increased sugar intake. Your overstimulated and shocked nervous system craves sugar for constant, albeit artificial, energy.

4 - Engage in physical activity. Exercise is known to clear the mind, and it's true. Physical activity produces endorphins and slows down negative or invasive thoughts. It also helps re-energize a body that may have become neglected. If you're not an athlete, don't worry. Two 20-minute sessions per day are sufficient to reinvigorate you. Consider running nearby or getting a used exercise bike online. These sessions will structure your mornings and afternoons. Spend time outdoors, immerse yourself in nature, and soak in the healing benefits of fresh air and sunlight.

5 - Free your speech. Depression often indicates repeated avoidance of discussing worries, swept under the rug instead. You need to express everything on your mind, clear your thoughts. Consulting a professional, a psychologist or psychotherapist, is the best approach to revisit the mental journey that led you here.

6 – Regenerate your system. Your body suffers from the shock it's enduring. You need to replenish it with beneficial ingredients. Depressive states often come with molecular deficiencies. Don't hesitate to get supplements from a pharmacy: marine magnesium, OM3 (Omega 3) for emotional balance, vitamins, minerals, flaxseed, royal jelly. These nutritional supplements should be taken for periods ranging from 30 days to 3 months, depending on the improvement of your condition.

7- Practice Self-Compassion, begin by being gentle with yourself. Understand that it's okay to have ups and downs and treat yourself with the same kindness you would offer to a friend.

8- Mindfulness and Meditation, Practice mindfulness exercises and meditation to stay present, reduce stress, and cultivate a sense of inner peace.

9- Connect Socially, maintain connections with friends and loved ones. Engaging in meaningful social interactions can provide emotional support and a sense of belonging.

10-Set Realistic Goals, Break down your goals into smaller, achievable steps. Celebrate your progress along the way.

11-Limit Screen Time, Reduce exposure to negative or distressing content on social media and news outlets. Create a positive online environment.

12-Creative Expression, explore creative outlets such as art, music, or writing to express your emotions and thoughts.

13- Celebrate Small Wins, Recognize and celebrate even the smallest achievements and moments of happiness in your journey toward recovery.

14- Remember, You Are Not Alone, know that many others have faced similar challenges and have found their way to recovery. Reach out for support when needed.