What are the ways to come out of depression?

Question

Hello doctor,

I am a 30-year-old female. I have been under constant stress and facing depression due to issues with my in-laws. This has led to overeating, and I am concerned about becoming obese. Can you explain the relationship between depression, obesity, and mental health? How does major depressive disorder impact one's eating habits, and are there specific ways to manage emotional eating during depressive episodes? Can you suggest ways to come out of depression and its impact on both mental health and weight gain, especially considering my circumstances with in-laws?

Thank you.

Answer 1

Hello,

Welcome back to icliniq.com.

I can understand your situation. Obesity can lead to depression and depression can lead to obesity. Abnormal appetite due to depression can increase your weight. If a person is obese, he or she can have an inferiority complex and low self-esteem due to being overweight. It will affect their mental health also. You may have a major depressive disorder. There is non-pharmacological management for your depression, you should try to follow the below guidelines to deal with it:

You should do exercises daily for 30 - 45 minutes like at least going for a walk. it will reduce your weight.
You should do meditation for 20 minutes daily, just sit in one place in a comfortable position, and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts, just let it be. it will relax you.
You should eat healthy home-cooked foods, and avoid junk foods. it will also reduce your weight.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
You should get seven to eight hours of sleep daily.
You must avoid tobacco alcohol or any substance abuse.

Live your life, do not just spend it. Be bold and confident. If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

I hope that you get your answer.

Please, let me know if you want some help.

Thank you.

Regards.