How to Deal With Depression
When you have depression, everything feels more difficult. It can be challenging just to get out of bed, go to work, or interact with friends.
However, there are certain things you can do to better your quality of life and manage the symptoms of depression. Read on for more advice on symptom relief.
1. Build a Support Network
Building a strong social support network is one of the most crucial things you can do to help yourself with depression, aside from taking medicine and receiving therapy.
This might entail building closer bonds with friends or family for some people. Being able to rely on your loving family and friends to support you will greatly reduce your depression.
A depression support group may be crucial for others.1 You can locate an online support group that fits your needs, or it might involve a neighborhood group that meets nearby.
2. Reduce Your Stress
When you’re under stress, your body produces more of a hormone called cortisol. In the short term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life.
Over the long run, however, it can cause many problems for you, including depression.2 The more you use techniques to reduce stress, the better because it will reduce your risk of becoming depressed.
3. Improve Your Sleep Hygiene
Mood and sleep have a close connection. According to a 2014 study, major depressive disorder causes sleep disruptions in 80% of patients.3
However, you can feel as though you are unable to sleep. Or perhaps you have trouble getting out of bed because you are constantly tired.
The secret to increasing the quantity and quality of your sleep may lie in good sleep hygiene.
At least an hour before going to bed, turn off all electronic devices. To read a book or do anything else relaxing, use dim lighting.
Use your bed only for sleeping and having sex. If you work in bed or even in your bedroom, you might start to link your bed more with stress than with rest.
4. Improve Your Eating Habits
Clear connections between food and mental health are still being found in research. In reality, nutritional psychiatry is gaining popularity since so much research has demonstrated how increasing diet can both prevent and treat mental disease.4
Numerous necessary nutrients for the brain can impact sadness. For instance, a 2012 study discovered a link between depression symptoms and zinc deficiency.5 One way to lessen your symptoms may be to improve your diet.However, consult your doctor before making any significant dietary changes or starting a vitamin or supplement regimen.
5. Learn How to Stop Negative Thoughts
Depression can lead to more pessimistic thoughts in addition to terrible feelings. But altering such pessimistic ideas can lift your spirits.
In order to treat depression, cognitive behavioral therapy (CBT) aims to change typical, unfavorable thought processes known as cognitive distortions.6 Additionally, there are a ton of self-help publications, software programs, and online courses that may teach you how to alter your negative thought patterns.
6. Beat Procrastination
Procrastination is enticing because of the signs of depression, which include exhaustion and difficulty concentrating.
Delays contribute to depression. It might cause more tension, worry, and guilt.
Setting deadlines and practicing good time management is crucial. Set short-term objectives and make an effort to do the most crucial tasks first. Your procrastinating behavior will be easier to break with each task you finish.
7. Get a Handle on Your Household Chores
It may be challenging to do home tasks like washing the dishes or paying the bills if you’re depressed.
However, a mountain of unfinished work, a sink full of dirty dishes, and a floor covered with soiled clothing can only make you feel more stressed.
Organize your everyday responsibilities. Take baby steps and complete one project at a time. Simply getting up and moving around can start to make you feel better. But one thing that can really make you feel better is seeing your improvement at home.
8. Create a Wellness Toolbox
A wellness toolbox is a collection of resources and activities you can use to cheer yourself up when you’re down.7
It’s crucial to carefully explore what can make you feel your best because the items you find most useful might not work for someone else.