Self Care Tips For Depression

A person living with depression may find it hard to care about people, things or activities that once seemed enjoyable. They might be consumed by negative self-talk that plays on a never-ending loop.

Taking small steps to reclaim hobbies, exercise, and basic hygiene can make a big difference. Try starting with 1 thing each week, and building up to bigger goals as they get better.

1. Exercise

Getting enough exercise is one of the best things you can do to help manage depression symptoms. This is because exercise helps release feel-good hormones like endorphins and serotonin.

It can be hard to get moving when you’re depressed, but starting small is the key. Try adding in a little bit of physical activity to your day, such as taking a walk or cleaning up around the house.

Many people who live with depression experience feelings of hopelessness and a loss of pleasure in most or all activities. They might sleep too little or too much, or have trouble concentrating and making decisions. This is because of the dysfunction in their frontal lobes that leads to depression. Fortunately, effective medical treatment can reduce these symptoms.

2. Eat Healthy

There’s a reason the old cliche “you are what you eat” is so popular. A healthy diet can help alleviate depression symptoms for many people.

Eating a variety of fruits, vegetables, whole grains (in their unprocessed form), lean protein, and low- or no-fat dairy can improve moods. Minimize processed foods, added sugars, and salt.

If you find it difficult to make time for cooking or shopping for food, ask a trusted family member or friend to do those tasks. You can also use journaling to reframe negative thoughts—by focusing on your successes, big and small. Just be sure to ask your doctor about any supplements or remedies you plan to take, as some can interact with medications used to treat depression.

3. Get Enough Sleep

A good night’s sleep is key to a healthy lifestyle, especially for people who have depression. It helps boost mood, fight germs and improve focus, among other things. Getting enough sleep also means setting and keeping regular sleeping patterns. It’s a great idea to try to go to bed and wake up at the same times every day, and to make sure to get some sunlight during the day to keep your natural sleep-wake cycle on track.

Developing a routine, even small, simple tasks like cleaning the kitchen or washing laundry can help you feel more productive and in control of your life. Also, avoiding triggers that can worsen your depression—such as avoiding caffeine or stodgy foods—can make a huge difference. Feeding your senses—like smelling flowers, listening to music, breathing in a lungful of fresh air or receiving a hug—can also help lift symptoms of depression.

4. Talk to Someone

If you know someone who is depressed, talk to them about the importance of taking care of themselves. It can be difficult to share how you are feeling, but it’s a necessary step in getting better.

Suggest that they make an appointment with their health care provider or therapist. Explain that depression is a common condition that gets better with treatment.

Help them understand their symptoms, including sadness, tearfulness and hopelessness, as well as feelings of worthlessness and guilt. Also encourage them to try a hobby or social activity that they enjoy and schedule time for it each week. This can help reduce the amount of time they spend watching television, playing video games or scrolling through cat photos on social media. Feeding their senses—seeing, hearing, touching and smelling—can also help boost frontal lobe function, helping to lift depression symptoms.

5. Take Care of Yourself

Depression can make the tasks of everyday life more challenging. If you are struggling with depression, a good self care strategy is to focus on getting the most basic things done each day. This could include establishing a morning routine, getting enough sleep, and cleaning up around the house.

If you feel unable to accomplish the task at hand, remind yourself that depression is a temporary state of being. It will get better, and you can always try again tomorrow.

You can also find small ways to help others—studies show you get a big mood boost from supporting your friends and family. And finally, if your depression symptoms persist, remember that seeking professional help is not a sign of weakness. In fact, it is a sign of strength!

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