Depression is characterized by a severe and typically prolonged feeling of sadness and dejection. It is basically a state of feeling sad about everything. It makes us irritable, saps our energy and motivation, and negatively affects our ability to experience joy, pleasure and excitement.
Jumia Travel shares 5 treatments that can help you cure depression.
1. CHANGE YOUR MINDSET
If you want to cure depression, you have to start by changing your mindset. Refuse to be a weak person who lets himself or herself be beaten down by emotions you should have mastered. You should remember that you have control over your mind and body; and know that you have the willpower to say no to the feeling of depression, and rise up to do something to restore your feelings of joy, pleasure and excitement.
If you don’t remember these things and do something to overcome depression, the feeling of depression might never leave you and you’ll end up doing permanent damage to your life.
Don’t forget that you might not have been able to control falling into depression, but you can control whether or not you stay in depression.
2. PARTICIPATE IN ENGAGING ACTIVITIES
The worst thing you can do when depressed is to be alone. Participating in engaging activities with friends, family or people in a group you are a part of can do wonders in helping to lift you out of the pit of depression. It stops you from ruminating and letting your mind wonder on despondent thoughts. When you’re interacting with other people and participating in engaging activities, it’s difficult to dwell on repetitive negative thoughts.
3. GO OUTSIDE TO GET SOME EXPOSURE TO LIGHT
Have you ever wondered why when you’re depressed you’re more sensitive to light exposure? It’s because there is a deeper link between light exposure and depression. Usually, when you’re depressed you want to remain in a dark gloomy place to wallow, but what you don’t realize is that your brain measures the amount of light you get every day and uses the information to reset your body’s internal clock.
When there’s no light exposure, it throws your body off balance and disrupts important circadian rhythms that regulate energy, sleep, appetite and hormone levels. This disruption only makes the feeling of depression worse. It is therefore important to get light exposure (even if it’s only the natural light of a gray cloudy day) to keep those rhythms well regulated and enliven your body. You’d also notice that you will feel better than when you allowed yourself wallow in the darkness with the feeling of depression.
4. PHYSICAL EXERCISE
When you’re depressed, the desire to do anything, go anywhere, say anything wanes drastically. To address this, doing physical exercises as simple as 20 to 30 minutes of brisk walking, two or three times a week, can help you overcome this crippling emotion. You should encourage yourself to move and not let the emotion of depression defeat you.
Exercise is essential in the treatment of depression because it increases the activity level of important brain chemicals like dopamine and serotonin, alongside the brain’s production of a key growth hormone called BDNF. Depression affects the production of these chemicals and causes them to plummet, leading to learning and memory impairments (this is why when you are depressed you feel weak, sluggish and find it difficult to remember details of things that might have happened in your direct line of vision). Exercises reverse this trend and protect the brain in a way nothing else can.
5. SOCIAL SUPPORT
Relationships play a big part in helping to cure depression. Many hormones involved in bonding and helping behavior help reduce the anxiety and stress related to depression.
Having someone to talk to you about your feelings and having someone to talk to you out of your drowning feelings of depression can be of monumental help in dealing with depression and preventing a re-occurrence.
5 Yam dishes to savour this season
Yams are widely known to and appreciated by Nigerians because of how they can be used to prepare a variety of delicious quick-to-prepare meals.
Jumia Travel shares 5 delicious Nigerian yam dishes that’ll leave you reeling from its sumptuous taste.
1. YAM PORRIDGE
The Western Nigeria version of this meal is Asaro. The main difference between the normal yam porridge and Asaro is the blended peppers, palm oil and occasional ‘Ata Dindin’ added to the Asaro. Normal yam porridge can be cooked with vegetable oil as an alternative to palm oil and need not have as much pepper as the Asaro.
Its method of preparation is simple with the need of only few main ingredients like seasoning, palm or vegetable oil and smoked or dry fish (or mashed chicken depending on your preference).
2. POUNDED YAM
It’s a very delicious and popular ‘swallow’ meal that’s eaten with various Nigerian soup recipes like Egusi soup, Okro soup, Efo Riro etc. It is traditionally prepared by cooking pieces of white yam and pounding the pieces in a mortar with a pestle, until the yam is soft and stretchy.
Recently, a version of pounded yam called ‘Poundo Yam’ has been introduced to relieve some of the stress of the traditional pounded yam preparation process. The ‘poundo yam’ is mainly prepared by stirring yam flour in hot water until it’s soft and stretchy.
3. YAM AND FRIED EGGS
Every Nigerian child has this meal as a lunchtime companion while growing up. If your parents didn’t pack it in your school lunchbox, it was served for lunch in the dining hall during ‘long-break’.
It’s also a simple meal to prepare, and it mainly consists of boiled yam and fried eggs. Onions, pepper and seasoning are added alongside to improve the taste of the fried eggs.
4. YAM BALLS
It’s a hand held tasty snack that makes for a nice side dish or appetizer. It is usually served in the ‘small chops’ section of parties. The dish can be stuffed with varieties of fillings such as minced/ground beef, mashed chicken, fresh shrimp, fish, bell peppers, sweet corn, spring onions, sliced onions etc. White yam is usually cooked, and blended and mixed into smooth and stretchy dough, before being wrapped into a ball with fillings and fried in hot oil.
5. OFE NSALA (WHITE SOUP)
This is a tasty and mouth-watering soup that’s popular in the eastern part of Nigeria. The soup can be cooked with cat fish, fresh fish or assorted meat and dried fish. It contains no palm or vegetable oil, and is characterized by its light color.
Here, the yam cubes are peeled and pounded to smooth paste (using a mortar and pestle, or a blender). Yam powder can also be used instead of yam cubes. Some hot water is added to the yam flour, and stirred continuously until a smooth paste is made. The yam paste is then added to a watery mix of pepper, crayfish (optional), chopped onions, salt, seasoning, cooked assorted meat and dried fish (or catfish or fresh fish, depending on your preference). The paste will completely dissolve after a while, signaling that the delicious Ofe Nsala is ready. The soup is usually served with pounded yam, eba, amala or fufu.
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