Dealing With Depression

Mental Health Articles

You can recover from your depression with simple lifestyle changes:

Start with a few small goals and slowly move ahead from there. Take things one day at a time and reward yourself for each accomplishment. Isolation and loneliness increase depression. So maintaining your close relationships and social activities are important.

You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Your loved ones care about you and want to help. Share what you’re going through with the people you love and trust. You may have neglected your most treasured relationships, but those who love you can get you through this tough time.

You can choose to do things that you used to enjoy. Pick up a hobby. Express yourself creatively through music, art, or writing. Read good books. Go out with friends.

Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Aim for 8 hours of sleep.

Lack of sunlight can make depression worse. Make sure you’re getting enough.

A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Figure out all the things in your life that are stressing you out. Examples include: work overload, broken relationships, substance abuse, taking on too much or health problems. Once you know what stresses you, you can make a plan to avoid them.

Many depressed people are perfectionists. They want impossibly high standards and then beating themselves up when they fail to meet them. Try to remove this source of self-imposed stress. If you sense trouble ahead, protect yourself by dipping into your wellness toolbox and saying “no” to added responsibility. Exercise is a powerful tool for dealing with depression.

Eat healthy. Don’t neglect breakfast. A solid breakfast provides energy for the day. Eat something at least every 3-4 hours. Minimize sugar. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries. But these “feel-good” foods quickly lead to a crash in mood and energy. Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Practice mindful eating. Slow down and pay attention to the full experience of eating. Don't sit in front of the computer or television while eating. Enjoy the taste of your food.