Fighting Off Depression

How to identify signs and deal with “feeling low”.

By Kelvin Low      19 June 2020

Adopt a more positive lifestyle

Aim for eight hours of sleep. Get on a better sleep schedule by learning healthy sleep habits. Sleeping too little or too much can affect your mood.

Keep stress in check. List out all the things in your life that make you “underhappy”, such as work, money, or relationships, and resolve them at your own pace. Alternatively, set aside some time in a day to practise relaxation techniques.

Yoga, deep breathing, and meditation can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Spending some time in the sunlight can improve your mood too – just remember to go outdoors only for essential purposes.


Exercise is a powerful depression fighter. You won’t need to perform strenuous exercise, any form of physical activity which you feel is challenging enough is adequate.

The best depression-blasting workouts are said to be rhythmic aerobic exercises. For example, Zumba. As a fitness regime that combines Latin and international music with dance moves, there is nothing quite like feeling your muscles burn while listening to upbeat music.

If dancing is not your thing, music with other forms of aerobic workouts like jogging, walking or cycling are alternatives which you can consider.

Eat right

Fast food and generally sweet treats will cause a “crash” in mood and energy once their sugary effects wear off. Excessive dependence on caffeine, alcohol, and highly processed foods is not going to help you think any better.

Instead, look at eating more Omega-3 fatty acids from fatty fish and walnuts to give your mood a boost. Fruits, such as bananas and oranges, are rich in mood-enhancing nutrients including magnesium and vitamin B6.

Adopt critical thinking

In most depression cases, the overwhelming thoughts are the trigger to the negative feelings. What you need is a structured analysis of facts to form a judgment.


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