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Depression, 3 Ways To Fight It Without Therapy.

For today’s article I thought I would suggest a few different ways in which you can fight depression on your own. Now, the following pertains to people dealing with mild forms of depression and is no cure for anyone who has a diagnosed depression or is suffering from a prolonged period of severe depression. If you suspect that you are clinically depressed, I suggest you contact your local psychodynamic therapist or schedule an online therapy / life-coaching session with us.

1) Exercise

This is the single most effective way of getting out of a mild form of depression. In fact, it is so effective that most doctors and psychotherapists prescribe exercise as an initial treatment for depression. This has to do with serotonin and endorphin levels in your body.

Serotonin and endorphin are neurotransmitters that directly influences your mood. They are affected by sunlight, diet and exercise. When we exercise there are two mechanisms that affect serotonin. There is the direct affect of exercise wherein increased motor activity causes serotonin to move around in the brain. Then there is the affect of exercise over time wherein the amino acid used to manufacture serotonin, trytophan increases in your body.

Endorphin, dopamine, norepinephrine are released in conjunction with exercise in what many call the “runners high”. By exercising just a few times a week, serotonin levels will naturally increase in your body and the other neurotransmitters will be activated during and after the time that you exercise.

This does not mean that you have to go to the gym and lift weights like Arnold Schwarzenegger. A simple 30 minute walk a day is enough.

depression yoga

What We Do!

Cross Culture Therapy offers 1-on-1 online therapy sessions to people suffering from depression, phobia, anxiety as well as to people who suffer from displacement issues associated with a globally nomadic lifestyle (i.e.Third Culture Kids – people who have grown up in a culture different to their parent’s passport culture – and Cross Culture Kids) Our sessions are conducted via Skype for a duration of 50-minutes and can be purchased in packs of 1-session, 3-sessions or 5-sessions. If you are interested in purchasing a session, click on the Book A Session tab on our menu or click here.

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2) Eat

The second way to fight depression is by eating the right food regularly. Yes, I said the right food. Most people who suffer from depression use food as a controlling agent. They typically eat junk food for the feel good factor, hoping that it will stop their depression, then when they realise what they have eaten, they feel even worse about themselves.

The key is to eat at regular intervals, typical of how you would eat when you are not depressed. So if you eat breakfast at 7 pm, lunch at 12 pm and dinner at 6 pm then continue to do so. Eating the right food can also increase your serotonin levels. Fatty foods such as egg, cheese, tofu, salmon, nuts, seeds and turkey and sweet fruits such as pineapple are known to increase serotonin levels in your body and elevate your mood.

3) Socialise

People who suffer from depression tend to withdraw from society. When feeling depressed, we have a natural instinct to want to stay away from anything that can stimulate us. We also tend to think that we are a “drag” to be around and therefore shun our friends and loved ones. We use this as a defence mechanism, whereas in actual fact it does more harm than good.

Studies have shown that face-to-face interaction helps reduce symptoms of depression in men and women. It is in our nature as a species to socialise. It has helped us throughout history to survive and it would therefore be strange to do otherwise when we are depressed. Mood is also contagious, so seeing friends and strangers alike, laugh and smile may cause us to do the same.

Philip Andersson

Life Coach

Cross Culture Therapy


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Philip Andersson – Life Coach

Philip Andersson is a life-coach who is currently studying to become a psychotherapist. He treats people suffering from depression, phobias and anxiety. Having been raised in Hong Kong and having lived in England and Japan as an adult, Philip also treats people who are overcome with feelings of displacement and rudderlessness associated with a global-nomad lifestyle such as Third Culture Kids, Cross Culture Kids, Migrants and Asylum Seekers.

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