There are a number of steps you can take to manage, and navigate depression. Making small changes to your daily routine, diet, and lifestyle habits can all have a positive effect.
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to get treatment. Small lifestyle changes may help you manage these feelings.
If a person feels sustained, intense, feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.
However, there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Meet yourself where you are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what you’re going through.
- Every day with this disorder is different. It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be.
If you’re up for exercise, consider a walk around the block
On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can help to lower symptoms of depression and boost energy levels.
ResearchTrusted Source suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help preventTrusted Source future depressive episodes.
Even when you have the feeling that you’re unable to or have very little energy, see if you’d be willing to do the opposite of what your mood is telling you to do, such as curling up in bed. Instead, set a small goal for yourself, such as taking a walk around the block.
Know that today isn’t indicative of tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrow’s fresh start.
Assess the parts instead of generalizing the whole
Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.
Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.
Do the opposite of what the ‘depression voice’ suggests
The automatic, unhelpful voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to work through it.
If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the automatic thought isn’t always helpful.
Set attainable goals
A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting smaller goals. Setting and accomplishing these goals can provide a sense of control and accomplishment, and help with motivation.
Attainable goals can include:
- Don’t clean the house; take the trash out.
- Don’t do all the laundry that’s piled up; just sort the piles by color.
- Don’t clear out your entire email inbox; just address any time-sensitive messages.
When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.
Reward your efforts
All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.
You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.
The memory of a job well-done may be especially powerful against unhelpful talk and overgeneralization.
You may find it helpful to create a routine
If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. These plans don’t have to map out an entire day.
Focus on creating a loose, but structured, routine that can help you keep your daily pace going.
Do something you enjoy…
Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions.
Try to push back and do something you love — something that’s pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking.
The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue to engage in helpful activities that help with navigating symptoms.
…like listening to music
ResearchTrusted Source shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthenTrusted Source your reception of positive emotions.
Music may be especially beneficial when performed in group settings, such as a musical ensemble or band.
You can also reap some of the same rewards simply by listening.
Spend time in nature
Spending time in nature can have a powerful influence on a person’s mood. ResearchTrusted Source suggests that walks in nature may improve depressive symptoms in people with clinical depression.
Time in natural spaces may improve mood and cognition, and lower the risk of mental health disorders. However, there’s only limited research on the direct effect of nature on those with clinical depression.
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
Or spend time with loved ones
Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies.
If you’re unable to spend time together in person, phone calls or video chats can also be helpful.
Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction — and they likely do, too.
Use writing or journaling to express your feelings
Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too. ResearchTrusted Source has shown that keeping a journal can be a beneficial add-on method for managing mental health conditions.
Writing down your thoughts can help you express what you’re feeling more clearly. It can also help you keep track of what symptoms you’re having each day and identify what causes them.
You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you.
Try something new entirely
When you do the same thing day after day, you use the same parts of your brain.
Research shows doing new things can feel rewarding improve your overall well-being and strengthen your social relationships.
To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.
Volunteering can be a great way to do both
Knock out a few birds with one stone — spending time with other people and doing something new — by volunteering and giving your time to someone or something else.
You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.
Bonus: People who volunteer experience physical benefits, too. This includes a lowered riskTrusted Source of hypertension.
You can also use this as a way to practice gratitude
When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.
ResearchTrusted Source shows gratitude can have lasting positive effects on your overall mental health.
What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful.
Incorporating meditation may help ground your thoughts
Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.
ResearchTrusted Source suggests activities such as meditation, yoga, deep breathing, and journaling may help you improve your sense of well-being and feel more connected to what’s happening around you.
Assess your diet
There’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel.
Some people also feel better and have more energy when they avoid sugar, preservatives, and processed foods.
If you have the means, consider meeting with a doctor or registered dietitian for guidance.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants such as caffeine, coffee, and soda, and depressants such as alcohol.
Consider limiting drugs and alcohol
Substances such as drugsTrusted Source or alcoholTrusted Source can contribute to perpetuating feelings of sadness.
On the other hand, people who live with addiction may experience symptoms of depressionTrusted Source.
You may want to consider limiting or avoiding the use of alcohol and other substances to help your depressive symptoms.
Getting enough sleep can also have a noticeable effect
Sleep disturbancesTrusted Source are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for 8 hours of sleep per night. Try to get into a healthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
Accept the validity of your emotions
Sleep disturbancesTrusted Source are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for 8 hours of sleep per night. Try to get into a healthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
Consider clinical treatment
You may also find it helpful to speak to a professional about what you’re going through. A general practitioner may be able to refer you to a therapist or other specialist.
They can assess your symptoms and help develop a clinical treatment plan tailored to your needs. This may include various options, such as medication and therapy.
Finding the right treatment for you may take some time, so be open with your doctor or healthcare professional about what is and isn’t working. They’ll work with you to find the best option.
Source content : https://www.healthline.com/health/depression/how-to-fight-depression#clinical-treatment
