Depression is a mental health condition that many people struggle with at some point in their lives. Some people struggle with situational depression, while others experience ongoing symptoms throughout their lives. If you’re experiencing symptoms of depression, you know just how debilitating it can be. However, there are proactive steps you can take to treat your depression and live a happier, healthier life. Here are seven strategies for kicking your depression to the curb.
1. Seek Help From a Professional
Depression is overwhelming and can affect many aspects of your life. However, it’s not a condition you need to handle on your own. Consider seeking help from a professional to treat this mental health condition. They will let you talk through your feelings, help you develop coping strategies, and potentially prescribe medication.
There are many different types of mental health support available, so you can choose the option that works best for your situation and your schedule. You can meet with a therapist in-person or online, or seek out mental health rehab for more intensive treatment. Many depression treatment options are fully or partially covered by insurance.
2. Exercise Regularly
Exercising releases endorphins and other chemicals in the brain that naturally boost your mood. If you’ve been struggling with depression, a regular exercise routine can help you feel more energized. If you’re not used to exercising, start slow. Even a 15-minute walk can make a big difference.
There are many different ways to exercise, so look for an option you enjoy. Whether it’s running, team sports, or yoga classes, sticking to your workout routine is easier when you find joy in it. This is also a great opportunity to get outside and soak up some sunshine and fresh air. Being outside increases your vitamin D exposure, which can also improve your mood.
3. Eat a Healthy Diet
It’s important to take care of yourself physically, even when you’re not feeling your best mentally. When you’re feeling depressed, it can be tempting to binge on unhealthy junk food, which can make you feel worse. Alternatively, many people struggling with depression will undereat, which can also leave you feeling tired and sluggish.
Aim to eat a healthy diet with a balance of nutrients. While cooking fresh meals is ideal, many people struggling with depression don’t have the energy to cook themselves. In this case, look for easy prepared meals with healthy ingredients that you can keep on hand. You’ll also want to keep alcohol consumption to a minimum. Since alcohol is a depressant, it could exacerbate your depression symptoms.
4. Reach Out to Loved Ones
Many people with depression inadvertently isolate themselves from their loved ones. However, this can make depression symptoms feel more intense. Although it may feel overwhelming, it’s important to reach out to your loved ones when you’re struggling. Start with something simple, like a phone call or a short coffee date with someone you trust.
If you feel comfortable, opening up to your friends or family about your situation can be helpful. Since depression is a very common condition, many people have experience with it and are empathetic. However, you can also opt to keep your social interactions light if you’re not ready to talk about the situation yet.
5. Try New Things
When you’re feeling depressed, it’s easy to get stuck in a rut. Pushing yourself out of your comfort zone can help you feel more confident and improve your mood. If you have a hobby you’ve always wanted to try, schedule time to relax and enjoy it. This could be something as simple as trying a new craft or recipe at home.
Attending a group class or event can also be very helpful if you’re struggling with depression. Not only is this a great opportunity to try something new, but you’ll also have the opportunity to make new friends. Expanding your social circle is very beneficial when you’re trying to get out of a rut.
6. Get Enough Sleep
A lack of sleep can make depression worse and contribute to many other health problems. Work toward consistently getting eight hours of sleep each night. Going to bed and waking up at the same time each day helps make this easier. With regular sleep, you’ll have more energy during the day.
If you struggle to fall asleep at night, try to avoid screen time during the hours before bed. Keep lighting in your home low and enjoy a relaxing activity like listening to music, reading, or stretching. You should also avoid caffeine or intense exercise leading up to bedtime, as this can keep you up later.
7. Journal About Your Feelings
One of the biggest challenges for anyone struggling with depression is processing your emotions. Journaling can help you better understand your own feelings and learn how to cope with them. Many therapists will recommend journaling as part of your treatment, but you can also journal on your own.
If you don’t want to free write, you can search for journaling prompts online to help you get started. There are also journaling apps to guide you. These can be particularly convenient if you don’t want to hand-write or want to journal on the go.
Final Thoughts
If you’re struggling with depression, you’re not alone. Don’t be afraid to reach out to others so you can get the support you need. With time and treatment, you’ll be able to return to your normal routine.
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