Some 15 million Americans struggle with depression at any given time. Nine out of 10 of them report serious difficulty with daily functions (work, home, relationships, etc.). Of course, this doesn’t even include those who have not sought help.
Depression is a major problem and must be addressed with a multi-pronged approach. An important component of healing is self-care. You can enhance the process with the lifestyle choices you make. In a state of depression, this is not always easy. But, as you are about to see, these are the kind of choices for which you can build positive momentum.
5 Lifestyle Choices to Help You Manage Depression Better
Before we get to the steps, let’s set up some context. Depression is much more than feeling down or blue. It’s a mental health disorder that can severely impact your daily life in a negative way. Therefore, it makes sense to address it — in part — with choices that can directly counter that impact, e.g.
1. Make Healthy Food Choices
Healthy eating, of course, can help a lot more than your depression. But, to keeps things specific, please note that your food choices can greatly impact your mood. You can start with the basics and avoid:
Junk food
Processed food
Overly large portions
Eating too close to bedtime
Alcohol
Do not avoid:
Fatty acids
Complex carbohydrates
Amino acids
Fruits and vegetables
Whole foods
2. Daily Exercise and Activity
When you exercise regularly (30 minutes per day), your body produces chemicals that serve as natural antidepressants. As a result, your workout routine has a direct and positive impact on how you feel — without medication. Your fitness regimen can help you decrease stress while increasing self-esteem.
A related benefit can come from changes to your appearance. Exercise often results in weight loss and body toning. It also cultivates a general sense of wellbeing. It can be quite a boost to your overall mental health to feel good about your body.
3. Regular Sleep Patterns
Sleeplessness and low mood is a vicious cycle. Depression can cause a lack of sleep. Lack of sleep can contribute to depression.
Putting in the work to get on a set sleeping schedule is an incredibly valuable lifestyle change. You can begin by creating a calming bedtime ritual. Aim to get to bed at roughly the same time. Set your alarm for the same time every day.
4. Sunlight
Lack of sunlight is a direct factor in mood disorders. You may not feel motivated to get outside but you will be glad you did. As with the suggestions above, this will require some time and patience. Stick with it. The goal isn’t perfection. But once you start reaping the rewards, it can be that much easier to look forward to getting some sunlight each and every day.
5. Adjust Your Expectations
This sounds tricky but it’s based on logic. Depression is a serious diagnosable disorder. It requires attention and treatment. Recovery is not just a matter of “being more positive.” It’s healthier to acknowledge and accept that you’re on a recovery journey. Learn to modulate your choices. Be more patient. Do not rush into decisions. Treat yourself with the same kindness you would if you injured yourself physically.
You Need More Than Just Lifestyle Changes
Self-help steps and lifestyle choices are essential factors in your recovery from depression. They are indispensable. However, depression won’t fade away without support. A treatment plan that includes working with a skilled mental health professional can make all the difference.
We’ve worked with many people who are struggling with depression. We understand and appreciate the path you’re on.Please read more about depression therapy and let’s connect for a free and confidential consultation. We want to hear about your experiences and help get you started on the road to recovery.
Our Depression Specialists
