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Depression often drains energy which leaves us feeling hopeless and lost. Overcoming this feeling is never easy or quick. However, do know that you do have more power over your depression than you realize.
The key to fighting depression is ‘small steps that make a big impact’.
Depression & Road to Recovery
The first step of recognizing a depressive episode and reaching out for help is the hardest. The right support and small, positive changes on a daily basis can go a long way in overcoming depression and improving your overall sense of well-being.
With the Covid-19 pandemic continuing to put us in isolation and lockdowns, it’s getting harder to fight the symptoms of depression.
The upside is that understanding mental health conditions and the tools to control them has become a part of everyday conversation. Finding the best psychiatrist or therapy for depression is a key element in getting the needed support.
But if you want to treat depressive symptoms at the comfort of your home, here are ten ways you can do it:
1. Seek help
Talking to a therapist is always advisable in managing depression. Therapy for depression can help you work on a variety of issues, stress management, and negative thinking. A therapist can also refer you to the best psychiatrist in case you need clinical treatment.
2. Create workable and attainable goals
Attainable goals that give you a sense of accomplishment can help improve your confidence and general mood.
Set realistic and measurable goals that aren’t too overwhelming. Don’t be hard on yourself if you fail at achieving them and instead focus on what you can learn from the journey. Avoid comparisons with others and their achievements.
Read More: How to Make Perfect Health Goals + Freebie
3. Eat healthy
What you eat and drink contributes a lot to your general state of wellbeing, including your mental health.
If you eat foods like caffeine, alcohol, and trans fat frequently, it could adversely affect your brain. Cutting down on these foods can help control depressive symptoms.
Also, one of the best natural treatments for stress is not skipping meals as it can leave you feeling tired and irritated. You might notice symptoms of vitamin B12 deficiency, which is a known cause of depression.
So, we advise you to add the right B12 supplements to your regular diet. Eating nutritious foods rich in Omega-3 fatty acids can also help stabilize your mood to great extents.
Read More: 27 Best Foods with High Vitamin B12
4. Stay active
A lack of physical activity can lead to multiple health conditions. It also has a major role in affecting your mood. There are plenty of physiological and psychological benefits of exercise, and it is considered good therapy for depression.
A 20-minute walk around the neighborhood can be a small start that can do wonders for your mental wellbeing. Any form of physical fitness routine can help relieve stress and also give you a sense of accomplishment.
Research suggests exercises are as effective as medication in overcoming depression. Start with a daily dose of the best beginner exercises for weight loss to become happier and bring more fulfillment into your life.
5. Have a good sleep
Too little or too much sleep isn’t healthy as both can make your symptoms worse. Making small changes and managing sleep routines can help your overall mood.
You should also aim to sleep and wake at around the same time every day. This can get you into a healthy routine of getting the right amount of sleep to keep you energized through the day.
6. Find a support system
Staying connected to people and indulging in social activities can take you a long way in fighting depression.
Reaching out to your loved ones and asking for help or therapy for depression isn’t a sign of weakness. It helps build a support network that you can rely on when things get hard. Friends and family can encourage and support you to get the best psychiatric hospital’s help when needed.
Isolation and retreating into a shell is a common symptom of depression. However, being around people who you trust and feel comfortable around can do a lot of good to your mood.
Additionally, offering support to others can help improve your mental health. Volunteer work, caring for pets, and working with support groups are all great ways to naturally treat depressive signs.
7. Challenge the negative thoughts
Changing the way you think is one of the biggest hurdles in fighting depression.
The condition can put a negative light on everything, from the way you feel about yourself to the way you envision the world around you. Breaking out of this pessimistic mindset or “cognitive distortions” is not an easy task.
You can try simple cognitive exercises like logic as therapy for depression when the negative thoughts get overwhelming. Some negative thoughts that can fuel neurological problems are:
- Jumping to worst possible scenarios
- Mental filter – ignoring the positives and highlighting the negatives
- Believing the positives is not good enough
- Judging yourself, based on presumed shortcomings
- Emotional reasoning
An effective way to fight these negative thoughts is to question them logically. Cross-examining these thoughts can make them disintegrate easily.
8. Indulge in activities that make you happy
Participating in relaxing and energizing activities can help stabilize your mood. Schedule fun activities into your day, and you will notice a gradual improvement in your life.
For example, push yourself to pick up a forgotten hobby or a sport that you enjoy. Read a book, watch a movie, or indulge in some creative expression to carve out a few hours of pure fun.
These activities can also be used as a reward for small achievements. However, the key is to keep trying to find activities that make you happy.
9. Practice mindfulness
Mindfulness is key to understanding and recognizing your feelings. Mindfulness is nothing but engaging with and staying in the present.
It could be as simple as paying attention to your breathing when you find yourself overthinking or overly critical. Meditation, yoga, gratitude journaling, and writing down your thoughts in a journal are some practices that help you stay mindful.
10. Get a daily dose of sun
Sunlight helps improve the serotonin levels in your brain which makes you happier.
Step out in the sun for at least 15 minutes every day. Take a walk after lunch, or indulge in activities like gardening, hiking, or other outdoor activities that increase your exposure to sunlight.
Having natural light in your home and workspace is also great for mood and keeps depressive symptoms away.
Fighting depression is no easy feat, and no one remedy will help everyone suffering from the condition. While certain steps can help combat some of the symptoms of depression, we recommend that you seek professional help when needed.
Lesli is a Content Writer and loves to blog about health-related articles. She enjoys learning and specializes in guest blogging, blog publishing, and social media. She is an avid reader and loves writing impeccable content pertaining to health care.