Can meditation and exercises help manage major depressive disorder?

Question

Hello doctor,

Lately, life’s been tough, and I find it hard to feel better. I am a 40-year-old woman who sometimes feels sad, but now I am stuck feeling this way. Could this be a case of major depressive disorder, or am I just feeling off? What are the signs that it is more serious than just a bad time? Also, any advice on dealing with this situation? Do people usually start feeling better eventually? I am just trying to understand this up-and-down feeling I have been having lately, and it is making me worried.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for taking help from a psychiatrist. I can understand your situation.

If you have experienced the following symptoms for more than two weeks, you may have major depressive disorder: a sad mood, lack of interest in work, changes in sleep and appetite, lack of confidence, emotional outbursts, low self-esteem, feelings of hopelessness or worthlessness, or thoughts of death. If you have a major depressive disorder, there are non-pharmacological management options available. You should try to follow the guidelines below to deal with it. This will help you.

You should exercise daily for 30 to 45 minutes, such as going for a walk.
You should meditate for 20 minutes daily. Simply 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 them be. It will clear your mind fog.
You should eat healthy, home-cooked foods and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or engage in video calls if you live 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 aim for 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 experience persistent symptoms after following this advice for four to six weeks, then you need to start medication for a short duration.

I hope this information helps you.

Thanks for using icliniq, and have a nice day.