Depression can drain your energy, hope, and drive. It can make it difficult to do what you need to feel better. But you can do certain things to pull yourself out of a low mood.
Take things one day at a time and reward yourself for each accomplishment.
Isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And remember, it’s never too late to build new friendshipsand improve your support network.
Share what you’re going through with the people you love and trust. The people you talk to don’t have to be able to fix you; they just need to be good listeners.
Try to keep up with social activities even if you don’t feel like it. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.
Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.
While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.
Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.
f you find your depression getting worse , consult a psychiatrist. consulting a psychiatristhelp doesn’t mean you’re weak or crazy. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!
In order to overcome depression, you have to take care of yourself. This includes following a healthy lifestyle, learning to manage stress, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day.
Get regular exercise: To gain the most benefits, aim for 30 minutes of exercise per day. You can start small, though, as short 10-minute bursts of activity can have a positive effect on your mood. Take the stairs rather than the lift. Park your car far away and walk. Take your dog for a walk. Join a gym. Walk while you’re talking on the phone
Aim for eight hours of sleep: Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning health sleep habits.
Expose yourself to a little sunlight every day: Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, go to the park, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood.
Keep stress in check: Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out. Examples include: work overload, unsupportive relationships, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.
Practice relaxation techniques: A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
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