Ways to beat Depression
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Introduction
Depression affects millions globally, and finding effective ways to manage it is crucial for mental well-being. While professional help is often essential, there are numerous self-help strategies that can complement therapy and medication. Here are the 27 best ways to fight depression and improve your mental health.
1. Get Regular Exercise
Physical activity releases endorphins, the body’s natural mood lifters. Aim for at least 30 minutes a day, even if it’s just a walk. Studies show that exercise improves mood and reduces depressive symptoms (Harvard Health Publishing, 2018). There have been many instances where I felt depressed and tried exercise to combat it. I always feel better afterward, both physically and mentally. I find that exercises that bring your heart rate up are the best, like aerobics. Strength training also works a lot. I try to combine the two together when I work out. Exercise can also increase healthy self-esteem because you feel better about yourself by establishing an exercise routine. The hard part is getting yourself to do it when you are down. However, if you force yourself to exercise, it will be well worth it, and you’ll feel better afterward.
2. Practice Mindfulness Meditation
Mindfulness encourages you to focus on the present moment, which helps reduce rumination and anxiety (American Psychological Association, 2019). Start with 10 minutes a day using guided apps like Headspace or Calm. You can also find videos on YouTube that use guided meditations if you prefer meditations that take you on a small journey with vivid and relaxing scenery. You should find a comfortable position, whether it is sitting or lying down. Breathe in and out at a slow rate, and you’ll notice that your symptoms of depression will decrease over time. It should be close to the same time each day; for example, my meditation time is at 11 pm, but yours can be at 7 am or in the middle of the day. Consistency is the key.
3. Establish a Routine
Depression often leads to disrupted routines, which can worsen feelings of hopelessness. A daily schedule can give you structure and a sense of purpose (National Alliance on Mental Illness, 2020). I often get myself into a routine that I go through throughout the day. It helps me focus on something else rather than the things that I am depressed about.
4. Set Small, Achievable Goals
Large tasks may feel overwhelming during depressive episodes. Break down goals into manageable steps to build momentum and confidence. For example, I like writing books, but rather than being overwhelmed with writing an entire book, I break it into pieces, such as going chapter by chapter or even sentence by sentence if I’m struggling. However, it feels better than thinking of the task as a whole.
5. Practice Gratitude
Writing down things you’re grateful for helps shift focus away from negative thoughts. Gratitude practices have been linked to improved mental well-being (Psychological Bulletin, 2017). There are always things to be thankful for, no matter what situation you are in. Review this list and meditate on it daily.
6. Eat a Balanced Diet
A diet rich in omega-3 fatty acids, fruits, and vegetables supports brain health. Avoid processed foods, which can lead to mood swings (Nutritional Neuroscience, 2016). It is also good to avoid sugar as much as possible. I know that I feel more optimistic when I eat healthy food.
7. Limit Alcohol and Caffeine
Alcohol is a depressant, and caffeine can increase anxiety. Moderating these can help stabilize your mood and energy levels. While alcohol may feel good with the first drink or two, limit yourself to that amount because anything over that can bring out depression, and you may act in ways that destroy relationships in your life, which will only make you feel even more sad. I have lived this life and I can that alcoholism is not the way to deal with depression. Caffeine can disrupt sleep if you have it soon before bedtime. However, caffeine seems to alleviate depression in the morning.
8. Get Enough Sleep
Sleep and mental health are closely linked. Aim for 7-9 hours a night, as poor sleep exacerbates depression (Sleep Medicine Reviews, 2017). Try to go to bed and wake up at the same time every day. Don’t use your bedroom besides for sex and sleep. Make sure you have a comfortable mattress and the temperature is set to around 68 degrees F.
9. Stay Connected with Loved Ones
Isolation fuels depression. Even if it’s challenging, stay in touch with friends and family. Social support reduces depressive symptoms (American Journal of Psychiatry, 2007). Sometimes, a small group of friends can be more beneficial than a big group. Also, be aware of toxic people, as they can make your depression even worse with their manipulation tactics.
10. Try Cognitive Behavioral Therapy (CBT)
CBT helps change negative thought patterns that contribute to depression. There are even self-guided CBT exercises available online. It is good to work with a licensed therapist who can guide you in CBT.
11. Challenge Negative Thoughts
Depression often brings about distorted thinking. Practice questioning negative thoughts and consider alternative perspectives. This is one of the items that is usually taught when using cognitive behavior therapy techniques. We often take things way out of proportion, so it is good to challenge these thoughts.
12. Limit Social Media Use
Comparing yourself to others on social media can worsen depression. Set boundaries on usage to maintain a positive self-image. I sometimes avoid social media, especially at night, because if someone says something mean to me, it will keep me awake. There is a lot of drama on social media, so it is good to put it away for a time. However, small amounts of social media can sometimes help you feel less lonely, so it isn’t always bad.
13. Engage in Hobbies and Passions
Pursuing activities you enjoy can bring moments of joy and accomplishment, combating depressive thoughts. This could be anything from learning an instrument to going out on a kayak. Do things that you feel passionate about. If it seems overwhelming, break it down into smaller tasks.
14. Practice Deep Breathing Exercises
Deep breathing lowers stress by activating the body’s relaxation response. Try inhaling for four seconds, holding for seven, and exhaling for eight. This works incredibly well when it comes to meditating.
15. Consider Light Therapy
Light therapy lamps can be effective, especially in cases of Seasonal Affective Disorder (SAD). These lamps mimic sunlight, helping regulate mood (Mayo Clinic, 2021). I have personally used one of these in the darker months, and I feel that it helped alleviate my depression to a degree.
16. Spend Time Outdoors
Natural sunlight increases serotonin, a mood-boosting hormone. Aim for at least 15 minutes of sun exposure each day. Being out in nature and away from buildings can also be beneficial when it comes to dealing with depression. Sometimes, I feel that the fresh air elevates my mood.
17. Journal Your Feelings
Writing about your emotions can offer relief and help you process thoughts, a technique called expressive writing (Journal of Clinical Psychology, 2005). I did this a lot when I was in high school, struggling with depression. I thought it helped a lot.
18. Read Self-Help Books
Books on cognitive therapy, mindfulness, and personal growth can provide insights and coping strategies. There are tons of self-help books on the market. However, be careful of who you listen to. I don’t think books like “The Secret” are that helpful as they give a sense of false hope. Aim for books that will provide you with practical advice when you are feeling down and out.
19. Limit News Consumption
Constant exposure to negative news can heighten anxiety and depression. Set limits on media intake to protect your mental health. It can be depressing to see how things are going in the world, and it isn’t necessary to know everything about it. The media makes loads of money by making people worry about things that they don’t need to worry about.
20. Practice Yoga
Yoga combines movement, mindfulness, and breathing, offering physical and mental benefits that reduce depression (Journal of Alternative and Complementary Medicine, 2010). I have not done much Yoga myself, but rather take classes in Taekwondo, which also alleviates depression. I think it does a combination of things that help, like exercise, social gathering, and gaining an extra skill simultaneously.
21. Volunteer
Helping others fosters a sense of connection and purpose, which can improve mood and reduce feelings of isolation. There is something positive that happens to the mind when you volunteer. It feels good to help out the less fortunate. If you don’t have time to volunteer, then donate to a charitable cause of your choice if you can afford it.
22. Engage in Creative Outlets
Expressing yourself through art, music, or writing is therapeutic. Studies suggest that creative expression improves mental well-being. This has helped me lower depression almost as much as anything on this list. It is probably my number-one go-to when I’m feeling down and out. I will either pick up an instrument and play or start writing. Even just listening to music can be uplifting whether it is heavy metal or classical, music can alleviate a depressed mind.
23. Challenge Self-Criticism
Depression often involves self-critical thoughts. Practice self-compassion and acknowledge your strengths. Almost every human I have come across is self-critical about something or other. Whether it is looks or abilities, we must put aside self-criticism to feel better about ourselves.
24. Practice Progressive Muscle Relaxation
This technique involves tensing and relaxing muscle groups, helping relieve physical and mental tension (Applied Psychophysiology and Biofeedback, 2011). I usually begin with the toes or the feet and then move to the calves. After that, I tense my thighs and work myself up through the rest of the body. This also can help if you have trouble falling asleep, and decent sleep is something that helps lessen depression.
25. Try Herbal Supplements
St. John’s Wort and Omega-3 supplements have been studied for depression. However, consult with a healthcare provider before trying any supplement. Sometimes, these nutrients can be found in food, and it is unnecessary to spend your extra money on supplements that you don’t need.
26. Seek Therapy or Counseling
If possible, seek professional guidance. Therapy offers personalized support and coping strategies tailored to your needs. Therapy also gives you a safe place to vent your problems, and the therapist is trained to help you find a solution. Make sure you choose a therapist that will fulfill your needs. Not all therapists are the same for everybody.
27. Celebrate Small Victories
Acknowledge progress, no matter how small. Celebrating little achievements builds confidence and helps counter feelings of inadequacy. There are always small accomplishments you can find, such as exercising for thirty minutes or helping someone else in need.
[mailerlite_form form_id=1] Don’t back away from celebrating the small things.
Final Thoughts
Managing depression takes time, patience, and persistence. These 27 methods can complement medical treatment and make a significant difference in your mental well-being. If you or someone you know is struggling with depression, remember that seeking help is a sign of strength, not weakness.
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References:
American Psychological Association. (2019). The Benefits of Mindfulness. Retrieved from APA.
Harvard Health Publishing. (2018). Exercise is an all-natural treatment to fight depression. Retrieved from Harvard Health.
Mayo Clinic. (2021). Seasonal Affective Disorder Treatment. Retrieved from Mayo Clinic.
Nutritional Neuroscience. (2016). Nutrition and Mental Health: A Focus on Depression.
Sleep Medicine Reviews. (2017). The Importance of Sleep for Mental Health.