How To Get Rid Of Bed Bugs Out Of Your Home

How To Get Rid Of Bed Bugs Out Of Your Home

We’ve all had to deal with mosquito or spider bites, and some of us may even have had to deal with fleas – but what about bed bugs? These nasty little pests are enjoying a resurgence thanks to an increase in travel.

People sleep in an infested hotel, and the bed bugs hitch a ride back in their clothing or luggage; if you visit the home of one of these people, even if you aren’t a traveling type yourself, the bed bugs will happily come home with you, too.
While bedbugs don’t carry disease, they can deliver an itchy bite just like a flea can, and they give you the horrible anxious feeling of knowing you’re sharing your bed with thousands of bloodsucking parasites.

Don’t despair; you can stop the bed bugs from biting without having to resort to a bunch of toxic pesticides.

Get Bed Bugs Out Of Your Home
1. Find Where They Live
Although they’re called “bed bugs,” they don’t only live in your bed. Bed bugs might have infested your furniture, your hamper, your luggage, your carpet, or any number of other places. Since they like to feed at night, they’re most likely to be in your bed, your pet’s bed, or your favorite chair for late-night TV binges.

Bring a flashlight and check the area thoroughly. Look for live bugs, but also keep your eyes peeled for rust-colored splotches, like spots of dried blood. Bed bugs leave those behind when they’re crushed, and they also tend to have a reddish tint to their stool. Look for live bugs, but also keep your eyes peeled for rust-colored splotches, like spots of dried blood. Bed bugs leave those behind when they’re crushed, and they also tend to have a reddish tint to their stool.

Bed bugs can get into spaces as narrow as a credit card, according to the EPA , so you might also find traces of bed bugs between an outlet and the wall, or in the back of a drawer, or in the cracks around your door frame. They’re experts at hiding.

2. Destroy Their Hiding Places
Bed bugs like to hide in dark crevices. That usually means hiding between the cushions on your furniture, or between the mattress and the sheet or box spring, but it doesn’t have to.

Tidy up the clutter around your house so that bed bugs have fewer places to hide. Seal up cracks in the wall and glue down any peeling wallpaper. The cleaner your house is, the less attractive it will be for bed bugs.

3. Kill Them With Heat
Prolonged high heat is a terrific way to kill bed bugs. According to the EPA, bed bugs die when they reach 113 degrees Fahrenheit (45 degrees Celsius). In most cases, your best bet is your washer and dryer. Wash your bedding and any removable upholstery in the hottest water possible, and then dry it on the highest setting your dryer can manage.

Dry your laundry with high heat as much as possible, too; bed bugs love hampers and may hitch a ride in your clothes. If you have stuffed animals, decorative pillows, or other items that need to be hand-washed, try either submerging them in a sink full of hot water (test it with a thermometer to make sure it reaches the critical 113-degree mark first) or running them in the dryer without washing them first. If you live in a hot climate, you may also have some luck putting items like luggage in black plastic garbage bags and putting them in direct sunlight for a few hours.

4. Shake Them Loose And Vacuum Them
Sucking up bed bugs in the vacuum cleaner is an effective way of killing them, but if you want to get as many bed bugs as possible, you need to shake them loose first.

Take a stiff-bristled brush and scrub the surfaces where you found evidence of bed bugs; this will help you to pull them loose so they aren’t clinging to the mattress when you bring out the vacuum cleaner. Then vacuum those surfaces to pull the bed bugs up and away from your house. Seal the vacuum bag up immediately and dispose of it outside of your house; otherwise, you’ll just be moving the infestation to the hall closet or the kitchen trash can.

Repeat this every day. You won’t be able to vacuum up all of the bed bugs at one go, but the more often you vacuum, the more you’ll catch.

5. Wrap Up Your Mattress
Special, bed bug-proof encasements are an effective and non-toxic way to make your home less welcoming to bed bugs. When you wrap your mattress and box spring in the encasements, you accomplish two things.

Firstly, any bed bugs that live on the surface of your mattress or box spring will be trapped inside. They won’t be able to get through the encasement to bite you, which will result in you getting fewer bites and the bed bugs starving to death.

Secondly, any bed bugs that weren’t living on your mattress or box spring will be unable to nest there; they might be able to get onto the surface of the encasement, but the smooth fabric provides them with far fewer places to hide when you attack with your brush and vacuum.

6. Use Diatomaceous Earth
Diatomaceous earth, a powder made from the fossilized remains of tiny prehistoric plankton, is a highly effective and non-toxic cure remedy for bed bugs. The trick is to make sure that you use food-grade diatomaceous earth, which is safe for humans but deadly to bed bugs. Sprinkle it on the area that’s been infested.

The diatomaceous earth will bond to the bugs’ exoskeletons, covering them with tiny holes and causing the bugs to dehydrate and die. It’s a mechanical reaction rather than a physical one, which means that bugs can’t become tolerant to it in the way they can develop resistance to pesticides (like how bacteria can develop resistance to antibiotics, but not to bleach or alcohol). Large amounts of diatomaceous earth can be dangerous if inhaled, so use it in moderation.

7. Use Bed Bug Interceptors
Bed bugs may be good at hiding in dark places, but they have trouble climbing on slippery surfaces. In order to stop any bed bugs in your room from getting into your bed and biting you, try using specially made bed bug interceptors. These interceptors are plastic cups that go under each of your bed posts. They have a small “moat” around them so that any bed bugs trying to climb up the bed posts to reach you will have to climb up the slippery sides of the moat and will end up falling into the moat of the interceptor instead.

Pull the bed away from the wall so that the bed bugs can’t crawl up the wall to get to you, and make sure that no blankets or dust ruffles are touching the floor. By using bed bug interceptors and denying the bugs any way of climbing up except for your bed posts, you’ll be keeping the bugs out of your bed and depriving them of their main food source: you.

5 Tips To Boost Your Self-Esteem

5 Tips To Boost Your Self-Esteem

boost your self esteemMore people are suffering from low self-esteem now than ever before. Good things come to those who believe in themselves. I am hoping this post will be a little injection of reassurance that you are good enough – just as you are!



Here are 5 tips to send you on your way to improved self-esteem:

1. Treat Yourself
Whether that’s a new bubble bath or a new car! Rewarding yourself is important.

We often seek validation of our actions through other people. Noticing your own achievements is true power. An achievement can be anything from getting dressed to getting a promotion at work. No matter how big or small – treat yourself – you deserve it!

2. Create A Mantra
Say it with me: “I deserve success. I deserve happiness. I needn’t add anything to experience my full abilities” This is a mantra that I discovered during a meditation class. And bloody hell it works! In moments of doubt or negative thought, whip out a mantra that those niggling thoughts can’t penetrate. You can make your own. Get creative!

3. Make A Positive Space
Sometimes words just don’t cut it and we need to visually see the achievements we have made. Make yourself a space that is almost a shrine to you! Fill the space with whatever makes you happy. Photos of family/friends, achievements, holidays. (Mine is full of fairy lights!) This place is for you to see the truth through that doubtful fog. Those thoughts can’t argue with the evidence in front of you.

4. Positive Post-Its!
Never underestimate the power a little Positive Post It has. Scan Google and grab as many positive quotes as you can. Write them down and stick them everywhere! You can even take them with you out and about! Seeing these quick little reminders can change the mood of a day.

5. Motivational
Playlist Music is powerful. We’ve all had those moments where we find that one song that makes us dance uncontrollably around the kitchen. (It’s not just me…right?)boost self confidence Gather a playlist together of your favorite songs that make you feel unstoppable. You can have so much fun with this! Channel your inner beyond and let it go. And finally, remember – you are not in competition! As a society, we spend so much time analyzing what others are doing. This is so much wasted energy. Focus on you. You are capable of anything. Believe in yourself and go for it. I believe in you!





6 Steps To Reach Your Full Potential

6 Steps To Reach Your Full Potential

Everyone is capable of achieving their full potential. The main reason some of us are not able to do so is that we are unsure of how to achieve it.

Reaching Full PotentialHave you ever felt as though you have more to offer, or that others may not have seen what you are capable of? If the answer is yes, then these steps will help push you that little bit further towards reaching your full potential.
Once you have learned how to do this, the possibilities are endless and you will see how much you really have to offer.
We are going to take a look at the main ways to help you achieve this goal, but firstly, let’s have a quick look at why you may not be.

Reasons Why You Haven’t Reached Your Full Potential Yet

To reach your full potential, you have to find out what is holding you back first. Some reasons for this could be:

  • You don’t believe in yourself. This is a common obstacle that can get in our way. If you learn to believe in yourself, you can push past any insecurities you may have and see that anything is possible.
  • You are unsure of your goals. If you are not sure what your goal is, then you will not reach it. Once you have identified your goals, you can start trying to achieve them, and feel happy once you have reached them.
  • You are not focused. If you are not focused on your goals, it is easy to lose interest and stop trying. There can be distractions, but once you are focused, it becomes much easier.
  • You have not set yourself a plan. We all need steps to achieve a goal, therefore we need to be organized. Without a plan, there is no clear way of reaching your goal.
  • You worry about failing. We all worry, but thinking too much about failing can stop you before you even start. Focus on your plan and let go of any negative thinking.

Reach Your Full Potential With These 6 Steps

If you can learn how to reach your full potential, you will open new avenues in your life. It will mean that you can prosper in the goals that you aspire to reach.

You will feel happier once you have achieved these goals and shown your full potential to not only yourself, but to others around you.

You will see what you are truly capable of and realize that once you have developed and achieved your full potential, the possibilities are limitless.

Here are six steps you can take to reach your full potential:

1. Find Your Inspiration

Finding what inspires you, will put you in the right frame of mind for achieving your goals.

Find what makes you happy, what you find yourself daydreaming about, or the things you think about before you sleep.

Write down things that have happened in your life which have inspired you or people who inspire you.

You could also go somewhere quiet, whether it’s in your garden, or with nature; sometimes not having distractions or much to think about will help your inspiration present itself.

If you know of a place or an activity (such as listening to music) that makes you happy, take time to focus on it and be in a positive space.

Being in a positive mindset will help you to release your feelings and find what inspires you.

2. Create Short Term Goals

Short-term goals are the targets you need to take to reach your final, long-term goal.

Without short-term goals, you would not have the small steps that you need to take, which would most likely cause you to not stay focused on your main goal.

If you do not have short-term goals, you would have nothing to work towards, and no sense of direction of how you will achieve your full potential.

Having small goals will help you with procrastination, whether it is a list of 10 short-term goals you need to do one day or one main goal towards your final destination, they will keep you on the right track to achieving what you set out to achieve.

Having these targets laid out will give you the motivation you need to keep going and see how far you have to go.

3. Accept Your Failures

No-one likes to fail. Many people may fail at tasks and think about giving up as they feel they are not good enough.

We are human, and we need to fail sometimes in order to succeed. Failures are needed sometimes, to teach you, and to help you overcome the fear that you are not capable of something. These failures become lessons and should motivate you to try again.

Once you have accepted that you may fail, you are one step closer to achieving.

Some people may not try, out of fear of failing, but those same people also won’t succeed, because they do not try.

Failure is not a mistake, it is an opportunity, where you can try again and come back stronger. Once you have accepted your failures, your full potential will be easier to achieve.

4. Trust Your Intuition

Using your own intuition means to listen to your own inner guidance, which comes from your own knowledge and experiences.

Our intuition is therefore unique to each individual, which is why it can be very helpful to listen and trust it when you are making quick decisions.

Sometimes you can dwell too much on certain decisions, this is where your intuition helps.

You can listen to your intuition, knowing that you are using your own previous experience and knowledge subconsciously, which will help with quick decisions you may be faced with.

It is a good idea to keep a notepad, where you can write down times that your intuition has helped you, that way you can reference it when you are making a tough decision or dealing with a problem you may be faced with.

5. Get Help And Support

Surrounding ourselves with others, whether it’s family, friends or a colleague, can really help when trying to reach your full potential.

Sometimes our own willpower and motivation can go astray and it is helpful to have others around you who can put you back on track.

If your friends or family know about your goals, they can check up on you and help when you may have hit a wall.

They can help you to stay motivated and can give you ideas or help with struggles you may have.

Having a good support network can also help you with your time management.

You might need someone to take care of an errand so that you can meet a deadline, or they could help you with a project so it is done quicker and you have more time to achieve your main target; it all helps in the long term.

6. Never Give Up

You should never stop trying to improve. You will constantly achieve goals throughout your life, and you should never give up in doing so.

There is always room to progress in your life, this could be to progress in your goals, or progressing in your own self-improvement.

If you fail at something, as mentioned in step three, do not give up, accept the failures and move on.

Once you think you have reached your full potential, look at going even further and learning something new.

Do not give up on your goals and dreams, work towards them, facing your fears and learn new things about yourself.

If you refuse to give up, you will see just how much you can achieve, and what you are capable of when you achieve your full potential.

It’s going to be a long journey, but a journey worth taking. Put these steps into practice today and see how much easier it can be to reach your full potential.


Article source: Personal Growth Blogs

12 Ways To Pull Yourself Out Of Mental Depression

12 Ways To Pull Yourself Out Of Mental Depression

While some people think that depression is simply a “mood” that leaves you feeling down, there is more to it than that. There are a lot of factors that contribute to depression, but once you experience it, it can be very difficult to escape its grasp.

Depression impacts everything in your life, from the way you think and feel to your ability to cope with everyday activities. If left untreated, it can be debilitating, which is why many people turn to medication for relief. However, cognitive behavioral therapy is a form of therapy that has shown remarkable results in helping people break free from the endless cycle of negativity caused by depression. It has also been found to help prevent relapse, which is higher among people who deal with the problem by using antidepressants.

Here are just some CBT tricks that can be used, without any special training, to help you fight depression.

1. Stop Focusing On The Worst Imagined Outcome
It is impossible to predict what is going to happen in the future, and usually, whatever happens is never as bad as what we anticipate when feeling depressed. What it does accomplish when you only focus on the worst imaginable outcome is to blow everything out of proportion, leaving you feeling even more depressed. In most cases, you’ll find that the outcomes you are imagining are not only unlikely but completely irrational.

2. Remain In The Present
It is impossible to change what happened in the past, so there is no reason to beat yourself up about it. Constantly dwelling on what you could or couldn’t have done about certain situations will only contribute to your depression.
Instead, try to live your life in the present and accept that what is done is done. This will enable you to get on with your life instead of living in the past and focusing on what you could have done in hindsight.

3. Don’t Live In Denial
While it might be tempting to simply deny the fact that you are depressed and try to get on with your life, this rarely has the desired outcome. Without accepting the presence of depression in your life, it is also easier to fall into a pattern of negativity as you blame yourself for how you feel. It is only by accepting the fact that you are depressed that you will be able to take the necessary steps to get better.

4. Distract Yourself From Rumination
One of the biggest culprits causing depression is rumination, which is the act of obsessively thinking about something that happened. It could have been a fight with someone else or a mistake you made, but if you keep dwelling on it, it will only increase the stress and anxiety of the situation.

To prevent yourself from falling into this trap, try to distract yourself with another activity, such as meditation, whenever you catch yourself ruminating about something negative.

Ways To Pull Yourself Out Of Mental Depression

5. Set A Structured Routine For Yourself
One of the first things that goes out of the window when someone is feeling depressed is their routine. Everything from sleeping to eating becomes inconsistent, which can further contribute to the feeling of being depressed.By establishing or sticking to a regular routine, it is possible to lift your mood and break free from the cycle. Although it might be hard at first, especially if you are feeling depressed due to being unemployed or something similar, it is beneficial to stick to your routine.

6. Don’t Always Assume The Worst Will Happen
If you are feeling depressed it is easy to fall into the trap of believing you know exactly what is going to happen in the future and it is inevitably bad. This kind of thinking will leave you mentally exhausted and depressed without any basis in reality. Instead of trying to anticipate everything that you think is going to go wrong, focus on the things you have control over in the present.

7. Stop Treating Yourself Too Harshly
Often, when feeling depressed, there is a clear disconnect between the way you feel or even talk about yourself compared to other people. Sometimes people are very kind to everybody around them, but end up treating themselves much harsher due to depression. Instead of this double standard it is much better to treat yourself the same way as others. This doesn’t mean that you should be harsher to others, but that it is better to be kind towards yourself.

8. Set Yourself Goals
Having goals is an excellent way to motivate yourself and break free from depression, but it is no use if you choose goals that are unrealistic. Setting goals that are not realistically obtainable only sets you up for failure, which will lead to further depression. Focus on SMART (specific, measurable, attainable, rewarding, and time-limited) goals for a more rewarding experience.

9. Reconnect With Other People
Depression is very effective at isolating us from other people and avoiding them, which only makes the situation worse. In most cases you’ll find that other people will understand and encourage you when you reach out to them. Instead of perpetuating your depression by remaining isolated, reconnect with friends or family and spend time in their company. Fight-mental-depression-with-these-12-handy-tricks-pin10. Avoiding Viewing The World In Extremes When you are depressed, it is all too easy to fall into a rut of negative outcomes. It is sadly also a vicious cycle, as the same extremely negative thoughts you are dwelling on will prevent you from breaking free and doing something about them. Instead of viewing everything around you in extremes of “everybody,” “nobody,” and “everything,” try to concentrate on a more balanced approach.

11. Use Evidence To Dispel Negative Thoughts
It is easy to get caught up in negative thoughts when you are depressed, but in many cases you’ll find that there is absolutely no evidence to support them. Instead of just making your own assumptions or reinforcing negative beliefs, challenge yourself to find the evidence that proves what you are thinking is true. For example, this means that instead of simply assuming someone thinks the worst of you, ask them about it instead of dwelling on it in your thoughts.

12. Take Part In Activities
One of the effects of depression is that you tend to no longer take pleasure in activities that you might have enjoyed in the past. Instead of no longer taking part in these activities and avoiding them altogether, it is healthier to make a list of everything and then trying to slowly do them again. You will obviously feel unenthusiastic about these activities at first, but in the long run they can help you to cope better and prevent you from dwelling on the feeling of depression.

10 Questions You’re Dying To Ask A Sex Therapist

10 Questions You’re Dying To Ask A Sex Therapist

sex therapy If you’re like many people, your brain is filled with questions you’d love to ask a sex therapist, but you’d rather get the answers without having someone look at your love life with a microscope.
Now you’re in luck, because some of the most common questions and their answers are listed below. Time to dig in and get educated about all those sex life necessities you’ve wanted to get the scoop about. There’s no need to let shyness hold you back any longer.


1. Why Do Most People Seek Sex Therapy?

Although erectile dysfunction was among the most common reasons years ago, it has since been overtaken by a lack of desire to have sex. You may be surprised to discover that the problem is not gender specific.

Also, as many sex therapists will tell you, if you’ve realized sex no longer contains the excitement it once did and you’re characteristically never in the mood, there may not be a straightforward solution. It should be comforting, though, to know that not only are you not alone, but the problem you’re facing is a common one.

2. Have You Ever Seen Something Too Weird To Believe?

There’s no shortage of interesting things people will do when they want to get aroused in the bedroom. It makes sense then to wonder if sex therapists regularly see things that are so out of the ordinary, it’s hard to believe they’re actually happening.

Although therapists deal with plenty of odd sex fetishes, some have said the fetishes aren’t quite the most abnormal things they’ve seen. They caution that they think it’s quite strange when couples rarely kiss each other on the lips and possibly can’t even remember the last time they did so.

3. Is My Sex Life Strange?

Many people understandably really want to ask sex therapists if their time in the bedroom is normal. It’s important to remember that there is a great deal of variety in terms of the things romantic partners do when they are intimate with each other. Keep in mind that as long as you’re acting safely and not harming yourself or others, your sex life can be considered normal.

4. How Many Times Per Week Do Most People Have Sex?

Although sex therapists say the majority of people who come through their offices have sex once or twice a week, it’s smart to realize that there can be variation in that amount for any number of reasons, and some of them don’t even directly relate to sex. For example, new couples tend to have sex more often than people who have been together for a while. And, the frequency at which couples have sex tends to go down the longer they’re together.

In addition, things like traveling, financial stress and long hours at the office can all cause couples to be less in the mood to slip between the sheets. Rather than being fixated on having sex for a certain number of times per week, it’s more important to settle on a frequency that works for both of you, and stay aware of if it changes.

5. What Might Indicate My Relationship Is In Trouble?

Sex therapists say if you’re no longer engaging in daily intimate acts with your partner, that’s cause for concern. Keep in mind that doesn’t mean all the intimacy has to involve intercourse. Intimate acts can also include cuddling, kissing and holding hands.

Whether you’ve noticed that the intimate actions in your love life have gradually decreased, or been nonexistent for a while, a lack thereof suggests it’s a good idea to actually book an appointment with a sex therapist rather than just reading this piece.

6. Is Masturbation A Necessity?

Many people think masturbation is just something people do if they’re single, but it can also be an important part of a sex life for partners. That’s because masturbation can help people become more confident and discover what they like in the bedroom.

However, if masturbation is just something you don’t have time to do, or lack the desire to engage in it, don’t worry. Masturbation is important for many couples, but not crucial. You may even want to bring toys into the bedroom and use them to demonstrate the things you’ve done while masturbating alone that you really liked.

7. I’m Still Into My Partner, But Can’t Get Aroused – Why?

One of the first things to do is make sure you’re not dealing with a physical problem that’s affecting your ability to get aroused. So, for starters, go to your physician and get a full check-up. If you receive a clean bill of health, take a look at things that could be triggering you emotionally in ways that make it harder to become turned on. Stress is often a major reason why people find it hard to enjoy sex or want to have it.

Depression could also be to blame, meaning it’s a good idea to see a counselor about whatever’s causing you to feel blue.

8. Is It Possible To Repair A Relationship After Cheating?

Sex therapists say a relationship’s not necessarily doomed if one person cheats. However, it’s important for the cheater to promise and commit to complete honesty. Furthermore, it’s often helpful for the victim to be permitted to express his or her feelings for 10 minutes a day. When these venting sessions are restricted to a specific amount of time but still take place daily, it can reduce the amount of fights people have as they try to rebuild their relationships after infidelity.

9. How Can I Tell My Partner What I Want?

Some people become shy when it comes to trying to tell their partners what works best for them in bed. If you can relate, there’s no need to remain tight-lipped. However, keep in mind that sometimes you can be very instructive about what you want without having to say a word.

Body language can go a long way. In general, communication is the key to a healthy sex life, especially when trying new techniques or getting used to having sex with someone you haven’t known for very long.

10. It’s Hard To Find Time For Sex – Can You Help?

The pressing responsibilities of life can often make it hard for couples to set aside time for sex. That’s why you may have to go as far as marking off your intimate time on a calendar and only breaking that obligation if there’s an emergency. Make your sex life a regular priority, even if that means sacrificing other things.

Hopefully, the answers to these questions have satisfied your curiosity and made you realize that the topic of sex is not taboo under the proper circumstances. Although you may not want to go around your workplace talking about your sex life, having intimate relations with someone you love is an excellent way to keep the partnership strong.

7 Ways To Help Coping With Depression

7 Ways To Help Coping With Depression

coping with depressionEverybody feels a little down every now and then, especially when experiencing loss or when life’s struggles become overwhelming. However, when this turns into feelings of intense sadness that lasts for days and weeks, it can be classified as depression.Unlike what many people believe, depression is not just something that a person can “snap” out of at will. The feelings of helplessness, hopelessness and being worthless can be debilitating and prevent the person from functioning normally.

While suffering from depression, it is easy to feel as if there is no way out, but with some effort it is possible to cope with this condition and eventually overcome it. However, it is important to make use of offers of help and support and to reach out to friends and family instead of trying to deal with depression all alone.

1. Get The Proper Amount Of Sleep

Depression can often result in sleep problems, whether it is sleeping too much or too little, neither of which is good for your health. Not getting the proper amount of sleep can have a big impact on your mood and make the symptoms of depression even worse. Studies have shown that there is a direct link between sleep disturbances, such as insomnia, and the onset of major depression.

It is important not to fall into poor sleep patterns, but to try to stick to a regular sleeping schedule. Go to sleep at the same time each night and get up at the same time in the morning so that your body can get used to the routine.

It also helps to keep away from your bed when not sleeping. Getting the proper amount of sleep is vital for rejuvenating the body as well as brain while also keeping your immune system strong.

2. Change Your Scenery

Although it might not work for everyone, travelling can be a beneficial way to deal with depression. Going somewhere new and experiencing a fresh setting can be beneficial to people who are stressed out about their surroundings.

If you are able to get away and travel, it also means that there is less pressure on you, and stressors can be dramatically reduced. While traveling isn’t a cure for depression, it can be therapeutic and relaxing as well as a stimulating experience. Taking a break and traveling will also enable you to focus on other things that can help with depression.

3. Ensure That You Get Enough Sunlight

One of the things that can make depression even worse is a lack of sunlight, so when feeling down it is important to spend enough time outdoors. Studies have shown that there is a link between low exposure to sunlight and cognitive impairment for people who suffer from depression.

At the very least you should try to enjoy at least 15 minutes of sunlight per day to give your mood a boost. Simple things, like enjoying a refreshing drink outside or going for a short walk, or even simply sitting in the garden can help you to feel better provided there is enough sunlight.

Because the way in which technology has changed our lives and work, resulting in people spending more time indoors than ever before, it is vital to spend enough time outside to prevent vitamin D deficiency.

4. Practice Daily Relaxation Techniques

Reducing stress and boosting your feelings of well-being can help a lot when trying to cope with depression. An effective way to do so is by practicing daily relaxation techniques. Anything from deep breathing and yoga to meditation can improve your mood and help bring relief from the symptoms of depression.

A study performed on participants suffering from lower back pain revealed that those who participated in yoga experienced a reduction in depression. This indicates that relaxation techniques, such as yoga, can be particularly effective for people who suffer from depression due to pain.

5. Spend Time with Friends

Although it is tempting to withdraw from social life when feeling depressed, doing so will only make the situation worse. Instead, spend time with friends and family, as socializing can drastically improve your mood. For this to work, the time spent socializing should ideally be face to face and not via social media or email.

Studies have found that this is even more important for older adults, as they are less likely to report symptoms of depression after regularly meeting in person with friends or family.

Because technology has made it so easy to communicate with other people without meeting them in person it has changed the ways in which we interact with those around us, and this isn’t always for the better. In fact, using social media too much can even leave people feeling dissatisfied about their own lives, according to studies, so they are more likely to become depressed.

6. Be More Active

A great way to deal with depression is by working out and being more active. Aerobic exercises in particular will result in the body releasing endorphins and producing serotonin, a neurotransmitter that can provide relief from depression. In addition, exercising also helps to block stress hormones.

One of the best exercises for coping with depression is swimming, as it offers a full body workout. Swimming is also very effective because it offers a combination of breathing and repetitiveness that can work almost like meditation.

Getting started is usually the hardest part of exercising when feeling depressed, but can make a huge difference, so it is definitely worth the effort. If you are not used to exercising you can start off gently at first. Just increasing the amount of physical activities during your day, such as taking stairs instead of an elevator or going for a short walk can already make a difference.

7. Eat Healthy

What you eat can make a big difference to how you feel, so when trying to cope with depression stick to foods that are healthy as well as mood-boosting. Avoid caffeine as well as alcohol as these can adversely affect your mood and brain. Trans fats and food that contains high levels of hormones or chemical preservatives should also be avoided.

Opt for foods that can boost serotonin, such as anchovies, mackerel, herring, sardines and wild salmon, all of which are high in omega-3 fatty acids. Protein-rich foods, such as free range turkey and healthy fats, like coconut oil, can also help boost serotonin.

Pin ItSo, while it might be tempting to try to find solace in junk food when feeling depressed, it is much better to eat something healthy instead. Snacks that are high in sugar can also cause further crashes in your mood and energy.

8. Seek Out Professional Help

Sometimes depression can get worse even after making all these positive lifestyle changes. When this happens, it is important to seek out professional help. Depression that is left untreated for too long can have a serious negative impact on your life and health, so don’t try to deal with it all on your own if you are overwhelmed.