Depression is often misunderstood. Many people use the term to describe feeling sad or down. They believe it is an emotion that will come and go and that a person can just “snap out of.”
However, depression is a serious mental illness that causes extreme distress to the person suffering. It can be fatal and requires medical treatment. It is also often linked to addiction.
When experiencing depression, it is crucial to seek medical assistance. If you are waiting for an appointment or have been treating it in a professional setting, here are some steps to manage depression.
Create a Daily Routine
One of the symptoms of depression is a lack of motivation. Many people suffering from the illness struggle to build a daily routine. A routine, however, is an important step in managing depression. Depression often causes feelings of chaos and lack of control, which can further exacerbate low moods. A schedule or routine brings order to your day. While it may seem extremely difficult to get started, you can take baby steps. Even setting a time to wake up or eating meals at set intervals can help.
Having a structured routine also reduces decision fatigue, as you don’t have to make choice after choice throughout the day. It becomes easier to perform essential tasks, even on days when motivation feels out of reach. Start by prioritizing the basic human functions. Slowly but surely add a combination of work, relaxation, and self-care activities to make your routine sustainable. The stability provided by consistency is a major aspect of managing depression more effectively.
Stay Physically Active
Regular physical activity has a profound effect on managing depression. Exercise releases endorphins, the body’s natural mood lifters, and can alleviate the symptoms of depression over time. Of course, this is another task that can seem difficult due to low motivation. The key is to start by introducing a little more movement into your daily life.
Simple activities like going for a short walk or even stretching at home can improve mental health. Research suggests that just 20-30 minutes of exercise a few times a week is enough to make a significant difference.
It helps if you can find activities you enjoy as you will be better able to sustain them over the long term. If you find walking or running boring, why not try dancing? If you struggle with coordination, consider beginner’s yoga.
Improve Your Nutrition
What you eat significantly affects how you feel. Depression can lead to poor dietary choices — overeating might be an unhealthy coping mechanism you use; you may undereat or eat heavily processed foods due to a lack of motivation to cook or prepare meals. These habits can make depressive symptoms worse by causing energy crashes and mood fluctuations.
A balanced diet rich in whole foods provides your brain and body with the necessary nutrients to function at their best. Omega-3 fatty acids, found in fish like salmon, and walnuts, for instance, are known to support brain health and improve mood. Incorporate fruits, vegetables, and whole grains to help stabilize blood sugar levels, which can lead to better energy and mood regulation. Staying hydrated is also crucial, as dehydration can cause irritability and worsen feelings of depression.
If you’re struggling to improve your diet, using supplements to get important nutrients can also help.
Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing depressive thoughts and feelings. A symptom of depression is ruminating on negative thoughts or worries about the future. Mindfulness practices help by keeping you grounded in the present moment, guiding you to observe your thoughts without judgment.
Meditation, even for just 5 to 10 minutes a day, can help calm an overactive mind. Using techniques such as deep breathing, body scans, or guided visualization, you can achieve stress reduction and increase relaxation. Grounding techniques, such as focusing on your breath or engaging your senses (noticing sounds, smells, or textures around you), can help distract from spiraling thoughts.
There’s growing scientific evidence that mindfulness-based interventions help reduce the severity of depression and prevent relapse. By training your brain to stay present and break the cycle of negative thinking, you create space for more balanced, healthier thoughts to emerge.
Speak to Friends and Family
Another symptom of depression is the withdrawal from social interactions, but staying connected with others is crucial for managing mental health. When dealing with depression, it can feel overwhelming to reach out to friends or family, yet isolation can worsen depressive symptoms. Building and maintaining strong relationships helps combat feelings of loneliness and offers emotional support.
Opening up to someone you trust, whether it’s a close friend, family member, or support group, can help lighten the emotional load. Sometimes, just talking about what you’re going through can provide relief and validation. Support groups, whether in person or online, offer the added benefit of connecting with others who understand firsthand what you’re experiencing. These connections remind you that you’re not alone and provide encouragement during tough times.
Conclusion
Managing depression requires a combination of medication, therapy, and personal work. The above steps will help you regulate some of the symptoms of depression, but they are not a substitute for professional treatment. If you are suffering from depression, get in touch with a mental health professional today.