Depression can drain all the color out of your life, leaving you feeling hopeless and helpless. Those who have major depression struggle to overcome these feelings, often with the help of others.However, there are many things you can do yourself to help cope with your depression. These activities and habits might not completely cure your depression, but they can make a positive impact and offer hope.
Depression: Self-Help Strategies
Seeking treatment for your depression is an important step on the road to recovery. Treatments like psychotherapy and medication require the input of health care professionals, knowledgeable about the condition. However, you can also help yourself by following a few self-help strategies:
- Exercise. Researchers have found that physical activity can work as well as antidepressants in reducing fatigue and helping you feel energized and alive. Exercise relaxes muscle tension, relieves stress, and prompts the release of calming and mood-enhancing hormones and neurotransmitters in the body.
To help ease your depression, try to exercise for at least 30 minutes every day. Remember that exercise does not have to be intense to have a positive effect on your mood. If you're time-challenged, try to squeeze in even short sessions — 10 minutes of physical activity has been shown to improve a person's mood for at least two hours. Take the stairs instead of the elevator or enjoy a walk around your neighborhood.
- Sleep. A lack of sleep can make you feel fatigued and irritable, creating or enhancing feelings of depression. Experts recommend that everyone get seven to nine hours of sleep every night. If you're getting less than that, you're not doing your depression any good. If you're getting more than nine hours, you need to set your alarm, drag yourself out of bed, and become more active.
- Eat better. A poor diet can alter your mood considerably. Experts recommend you follow a diet that's high in fiber and low in fats by eating plenty of fruits and vegetables. Choose whole-grain foods that contain slow-burning complex carbohydrates instead of products made with processed flour and simple sugars. Try to eat foods rich in omega-3 fatty acids (like salmon and herring), as they've been shown to improve mood. Boost your intake of B vitamins and chromium, two supplements that have also been shown to improve mood. And don't skip any meals — being hungry can leave you tired and cranky.
- Socialize more. Getting out with friends and family can be a powerful tonic for depression. Participating in social activities keeps you from retreating into yourself and can be good for many laughs. Don't be afraid to ask trusted friends for help when you're feeling depressed. Share your feelings with them and ask for their support. You also might consider joining a depression support group, where you can talk out your emotions and gain insight from others.
- Reduce stress. Figure out what's causing stress in your life and work to eliminate or minimize those triggers. If you're facing a big challenge, break it up into a number of smaller and more achievable tasks. Plan ahead and say "no" if anyone's asking too much of you. Participate in stress management techniques such as yoga, tai chi, or meditation. And take it easy on yourself — set realistic goals and be forgiving if you don't meet them.
- Stay positive. Depression can cause you to view the world through blue-colored glasses, always finding the negative side of everything. Oppose that world view — consider your negative thoughts and how easily they can become positive messages. For example, rather than bemoaning a big duty your boss has given you, think about the trust and confidence she must have in you.
- You can do a lot to help yourself overcome some of the debilitating effects of depression and start living, and enjoying, life again.
By Dennis Thompson, Jr.
Medically reviewed by Pat F. Bass III, MD, MPH
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