Nigeria faces various challenges and hardship that can significantly affect mental health, leading to depression.
High inflation, political crisis, hunger, kidnapping and limited access to healthcare services have contribute to rising concerns about depression among its citizens.
Furthermore, global economic changes have greatly affected local economies, including Nigeria. The situation is laced with high foreign exchange rate and changes in the prices of goods in the market.
Amidst this comes a rising number of unemployed persons, lower incomes, and more financial stress.
All of these can increase feelings of depression and anxiety.
Sadly, depression can be a challenging and overwhelming experience.
Fortunately, there are effective ways to manage and overcome it.
Here are some practical steps to help improve your mental health and start feeling better.
1. Seek Professional Help
Consulting a mental health professional, such as a psychologist or psychiatrist, is crucial.
They can offer a proper diagnosis and recommend appropriate treatments, including therapy or medication.
2. Engage in Therapy
Cognitive behavioural therapy (CBT) and other therapeutic approaches can be highly effective in treating depression.
Therapy helps you understand and change negative thought patterns and develop coping strategies.
3. Take Medication If Needed
Antidepressants may be prescribed by your doctor if they determine that medication is appropriate for you.
It’s important to follow their instructions and discuss any concerns or side effects with them.
4. Build A Support Network
Surround yourself with supportive friends and family. Sharing your feelings with others can provide relief and help you feel less isolated.
Support groups can also offer a sense of community and understanding.
5. Stay Physically Active
Exercise has been shown to have a positive effect on mental health.
Aim for regular physical activity, such as walking, swimming, or cycling, which can help reduce symptoms of depression and improve overall well-being.
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6. Practice Mindfulness And Relaxation Techniques
Mindfulness, meditation, and relaxation exercises can help reduce stress and promote a sense of calm.
Techniques like deep breathing, progressive muscle relaxation, or guided imagery can be beneficial.
7. Get Enough Sleep
Quality sleep is essential for mental health. Aim for 7-9 hours of sleep each night and establish a regular sleep schedule.
Creating a relaxing bedtime routine can help improve sleep quality.
8. Set Realistic Goals
Set small, achievable goals for yourself and celebrate your progress.
Breaking tasks into manageable steps can make them feel less overwhelming and help you maintain motivation.
9. Avoid Alcohol and Drugs
Substance use can worsen depression and interfere with treatment.
If you struggle with substance use, seek professional help to address these issues alongside your depression.
10. Be Patient with Yourself
Overcoming depression takes time and effort. Be patient with yourself and acknowledge your progress, no matter how small.
It’s important to recognise that recovery is a gradual process.
Remember, seeking professional help and building a support system are key steps in managing depression effectively.
