What are the specific exercises to improve mental health?

Question

Hello doctor,

I am concerned about my 17-year-old daughter, who is studying in college. She lost her close friend a few months back, and she is not able to come out of it. She is really depressed and always remains sad. She is not eating or sleeping properly, and I am worried about it. Can she follow any exercise to get over this depression? Will her mental health be affected due to this? If so, how to treat this? Can she recover? What are the specific exercises to be followed to improve her mental health?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

It is quite painful to lose loved ones at a young age. She may have Major depressive disorder due to her friend's death. There is non-pharmacological management for depression; she should try to follow the below guidelines to deal with it. It will help her.

She should do exercises daily for 30 to 45 minutes like at least going for a walk. If possible join the gym or swimming.
She should do meditation for twenty minutes daily, just sit in one place in a comfortable position, and try to concentrate on her normal breathing, not stop or force herself to stop her thoughts, just let it be.
She should eat healthy, home-cooked foods and avoid junk foods.
You must drink enough water.
She should spend quality time with friends and family daily.
She should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
She should get seven to eight hours of sleep daily.
She must avoid tobacco, alcohol, or any substance abuse.
Give her a reason to live her life; do not just spend it.
Be bold and confident.
She needs to start medication like the tablet Escitalopram 10 mg daily in the morning after breakfast.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.