Depression is something that can affect anyone. In fact, depression affects a large portion of the population, up to 26% of women and 12% of men. There are a variety of kinds of depression, and symptoms of depression can come on without warning. Some people will deal with depression a few times during their lifetime. Others will battle with it every day of their lives. While depression can often feel very hopeless, there are ways that you can live a full life, despite your depression diagnosis.
Exercise isn’t just something that is reserved for losing weight or improving heart health. It’s been proven to help depression and anxiety as well. Everyone should be shooting for physical activity at least 5 times per week. This includes some sort of aerobic activity that engages multiple muscle groups. You should get your heart rate elevated, and you should get your body sweating. When you exercise, your body will release some feel-good hormones that can help alleviate depression. Developing an exercise routine can be key to helping you stick with it. When something is a habit, it is easier to keep doing it, even when you are tired or struggling. This can also help you make sure that your exercise is well-rounded and that you are taking care of your whole body. It can also be helpful to grab a buddy and exercise with them or find a class at your local gym that you enjoy. Having other people you work with can be a good motivator.
A healthy diet goes a long way toward controlling depression. When you eat a diet that is based on lean protein, fruits, veggies, and whole grains, your body will function more optimally. When you bombard your body with refined sugars and loads of carbohydrates, this can exacerbate your depression. Unhealthy foods can cause your bodily hormones to flow up and down too drastically. Eating healthy doesn’t need to be complicated or fancy, nor should you punish yourself if you struggle. Eating is better than not eating, every time. If you are having a hard day or you are struggling, consider eating a bagged salad or having a can soup. While those may not be as good as making it from scratch, they are still easy and nutritious.
List 3 Positive Things Every Day
While some days might seem more overwhelming than others, there are always things that you can be thankful and positive about. At the end of each day, write down three things that were positive about your day. If you had a very overwhelming day where you were very depressed, your list might include things like appreciation for having a roof over your head. It might not be the happiness you’re looking for, but you can teach your brain to look at the positives more.
Get Enough Sleep
If you suffer from depression, you may find you have a hard time sleeping as well. Depression may be causing those issues, or having those issues could make your depression worse. While you should aim for at least 8 hours per night, don’t beat yourself up if you struggle to get enough sleep. Instead, establish a sleep routine that you stick to even if you are having trouble falling asleep. Eventually, this routine could help you get a little more sleep. Have a set time you start getting ready for bed and try not to deviate from that. Keep electronics out of your bedroom and reduce the amount of blue light you are exposed to for at least an hour before you go to bed. You should also avoid snacking or drinking things like coffee before bed, as those can keep you up. If you have issues with falling asleep or staying asleep, you can look into a natural substance that can assist. Some people find that CBD gummies help with sleep and more.
Keep Up With Important Tasks
You might feel like staying in bed all day when you’re depressed, but you must get up and get moving. You need to do all of your important tasks. This can include cleaning your house, doing laundry, making meals, doing the shopping and paying bills. They might not seem like much, but these things need to get done. They provide you with a purpose.
If you get to the point where you feel that your depression isn’t getting any better, you should speak to a medical professional about your condition. You must not go through your depression alone. There are support groups, mental health professionals and friends that can help you get through this time in your life.
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