Depression is a big deal, affecting almost 300 million people worldwide. It can mess with your energy, mood, sleep, appetite, and make you lose interest in things you used to love. When it hits hard, along with seeing a doctor, some everyday coping tricks can really help.
Seeing a therapist and sometimes taking medicine is usually the first step for depression. But changing up your daily routine can also make a difference. Below are some simple tweaks that can ease depression and stress, especially when you’re also getting professional help.
Tips for managing depression:
People have many reasons for trying lifestyle changes when dealing with depression. Some don’t like medicine and prefer behavior-based methods with therapy. Others just want to add more things they can do at home to their medicine and therapy. If you’re dealing with depression, these tips might be for you.
Keep in mind that what works best for depression can be different for everyone. Some tips might work great for you, others not so much. See what helps, then try to make a daily or weekly plan that includes a few different ways to fight tiredness and boost your energy.
Eat well to help with depression
Giving your body and brain good food can give you more energy and help your mood. Studies even show a link between typical Western diets (lots of processed foods, sugar, and fat) and depression. Try to eat balanced meals with fresh veggies, fruits, lean meats like fish or chicken if you eat them, whole grains, beans, and nuts. Meal prepping can make healthy eating easier. For example, cooking meals ahead of time can help you stick to your eating plan all week. Always talk to a nutritionist before changing your diet a lot.
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Make friends and connect with people when you’re down
We’re built to need social interaction, so loneliness can hurt your emotional well-being. Being social can make it better. If you feel like you’ve been alone, reach out to family and friends or try to make new connections. This can make you stronger against stress and help with symptoms.
To meet more people, think about volunteering, joining clubs, picking up a new hobby, or getting back in touch with old friends. You could also find a local depression support group, where you can meet people going through similar things.
Take care of yourself when dealing with depression
Being kind to yourself and meeting your own needs is important, especially when you have bad depression or are trying to keep it from getting worse. A self-care routine is your chance to chill out and do things that make your life better and set you up for good health.
Self-care looks different for everyone. It could be meditating, writing in a journal, reading, cooking, taking a bath, setting limits, cutting down on social media, or pretty much anything else that helps your mind, feelings, and body. Try tracking your habits so you remember to do self-care often for the best results.
Cut back or stop drinking alcohol to feel better
Studies suggest that alcohol use and depression often go hand-in-hand, and each can make the other worse. Many people drink to cope with tough feelings from depression, but this can actually make things worse.
If you have depression, think about drinking less or not at all. A 2014 study showed that how much you drink at once was more important than how often you drink for making depression worse. So, avoiding binge drinking might be especially helpful.
If you’re struggling with substance use, call the SAMHSA National Helpline at 1-800-662-HELP (4357) for help. They’re available 24/7.
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Get enough sleep to boost your energy
Good sleep can give you energy, help your immune system, and improve your mood overall, potentially helping you cope with depression better. But depression can also mess with your sleep quality, creating a cycle.
If you’re not sleeping well, try good sleep habits. For example, create a bedtime routine that helps you relax. This could include reading, taking care of personal hygiene, sipping herbal tea, and other things to get ready for sleep. It’s also a good idea to avoid screens an hour before bed, as their blue light can make it harder to fall asleep.
Exercise to lift your mood
Studies show that being physically active can also help with depression. When you’re active, your brain makes endorphins that can boost your mood. Exercise has also been linked to longer-lasting good effects on depression. For example, a review found that walking, jogging, strength training, and yoga might be especially good for treating depression.
Try to make a routine that gets you regular physical activity. If you have trouble getting started, an exercise partner can help you stay on track and keep going.
An old man with glasses sits at a computer in a bright living room, looking for a mental health expert online. He looks very focused.
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Spend time in nature to feel better
Several studies have shown that being outside can help with depression. One study found that people who walked in nature for an hour and a half showed fewer signs of depression compared to those who walked in a busy city. Any natural place, like a city park, a community garden, a forest, or your backyard, can help people relax and feel better.
Practice mindfulness for mental health
Mindfulness, which is about being aware and present, has been shown to help people with depression. It’s about paying attention to your current thoughts, feelings, and sensations without judging them. This can help you break bad thought patterns you might have when you’re depressed.
To practice mindfulness, sit or lie down in a comfy position and take deep breaths. Pay attention to what’s going on inside you and what you notice around you. Notice your feelings (like hunger, frustration, pain, happiness) and your thoughts without judging them. Notice how things look, smell, and feel. Slowing down and staying present can help you relax and stop dwelling on upsetting thoughts.
A man with a ponytail sits comfortably in front of his computer in a bright room, participating in a virtual group therapy session. You, with the right tools and support, can manage depression. Connect with a licensed therapist online.
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How therapy can help with depression
Again, talk therapy is usually a big part of treating depression. A therapist can check your symptoms and figure out what’s going on (like distinguishing between major depression, seasonal depression, or bipolar disorder episodes). Then, they can give you the right treatment. If they think another treatment, like electroconvulsive therapy (ECT) or group therapy, might help, they might suggest that too.
To sum it up
Besides causing emotional, mental, and physical issues, depression can make it hard to take care of yourself. The tips above can help you keep a healthy lifestyle while also reducing depression symptoms. Seeing a therapist, whether online or in person, is a good way to get help for depression. They can help you with symptoms, teach you healthy coping skills, and suggest other treatments like electroconvulsive therapy or group therapy if needed.
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