1.What you eat and drink can also affect how you feel
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.
Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants like caffeine, coffee, and soda, and depressants like alcohol.
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
2.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 be powerful depression fighters.
Research suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes.
If you’re able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
3.Getting enough sleep can also have a noticeable effect
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight 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.
4.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 traditional options, such as medication and therapy, or alternative measures, such as acupuncture.
Finding the right treatment for you may take some time, so be open with your provider about what is and isn’t working. Your provider will work with you to find the best option.
5.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.
Research 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.
6.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.
Research suggests activities like meditation, yoga, deep breathing, and even journaling may help you improve your sense of well-being and feel more connected to what’s happening around you.
7.Or spend time in nature
Mother Nature can have a powerful influence on depression. Research suggests people who spend time in nature have improved mental health.
Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide a temporary mood boost.
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.
8.Do something you enjoy…
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love — something that’s relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
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