Depression recovery is not a fast process. It’s a daily one. These are a few ideas and recommendations we make for individuals with depression. We don’t expect anybody to master all 10 of these at once! Just do whatever you can, however you can and take advantage of whatever resources you have.
- Get Enough Sleep
Depression often involves sleep problems and morning is often when symptoms are strongest. Sleep too little or too much and your mood suffers. Getting about eight hours of sleep each night can combat negative moods and make the mornings easier.
- Reward Yourself
Take things one at a time and reward yourself for small accomplishments. The steps may seem insignificant, but they’ll quickly add up and you’ll gain confidence in yourself each day.
- Talk to Others Face-to-Face
Taking the time to socialize with those you trust in-person – even when you don’t think you want to – can be extremely helpful. Your loved ones can support you and your emotional connections can help you get through a tough time.
- Eat Healthy
What you eat can directly impact how you feel both physically and mentally. Aim for a balanced diet of proteins, complex carbs, healthy fats and lots of plant foods. Avoid ingredients that can adversely affect brain chemistry such as caffeine, alcohol, greasy fats, hormones and artificial preservatives.
- Get Some Exercise
Finding the motivation to exercise when battling depression is no simple task but simple activities like walking and stretching make a surprising difference. Exercising a few times a week can provide mental health benefits – not just bodily ones.
- Go Outside
Lack of sunlight can make depression symptoms worse while just 15 minutes of exposure may be able to boost one’s mood. We get plenty of sun in Georgia, so try to get out and enjoy it every now and again.
- Take Care of a Pet
Nothing can replace human connection but our animal companions can bring us joy and give our days some purpose. Caring for a pet combats feelings of isolation and gives patients a sense of being needed.
- Learn Some Relaxation Techniques
This technique may require some trial and error for you to find what works. A daily relaxation practice of yoga, meditation, deep breathing or even a creative task like journaling can reduce stress and increase feelings of well-being.
- Reverse Negative Thoughts
Breaking the cycle of negative thinking that starts when you’re depressed is tough but potentially game-changing. Identify your negative thoughts – write them down or share them with a friend – so that you have a chance to reflect and grow past them.
- Follow a Routine
Putting these tips together, you may be able to make a routine that works for you and lets your get through each day, feeling a little better all the time. If you ever fell like you need extra help, you can contact a professional psychiatrist at Georgia Psychiatric Consultants to find out what else you can do to ease your depression.
If you are looking for a psychiatrist in Decatur to help with your depression then call us today!