Depression can take away your energy and make you feel empty and tired. It can make it hard to find the strength or motivation to get help. Small changes to how you live might help you deal with these feelings. A person may have clinical depression if they feel sad all the time or lose interest in things they used to enjoy.
Some people also call this a "major depressive disorder." But there are small things you can do to give yourself more control over your life and feel better. Keep reading to learn about some of the best self-care strategies for depression.
Self-care Strategies For Depression
1. Challenge Negativity
Challenge NegativityWhen people are depressed, they tend to think about the bad things happening. When someone is depressed, thoughts like "I'm a failure," "No one likes me," or "I'll always feel this way" often go through their head. These kinds of sad thoughts easily turn into unconscious habits, making you feel even sadder. One simple and effective way to deal with negative thoughts is to replace them with positive ones.
For example, if someone says, "I'll always feel this way," you could ask, "How do you know?" or think back to a time when you did see things differently. Most of the time, we don't question our thoughts and just accept them. On the other hand, the old saying "Don't believe everything you think" is very true. It is one of the most effective self-care strategies for depression.
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2. Exercise
ExerciseScientists have done much research on depression, showing that physical activity is just as good as medication for treating mild to moderate depression. Exercise can help with the symptoms of depression, but it also has several other benefits. For example, it can improve your heart health, help you lose weight, and lower your risk of several chronic conditions. These self-help tips for depression can make you see the changes in yourself. When you're depressed, it can be hard to work out, so it's important to start slowly and choose activities you enjoy.
Exercises like taking a short walk every day, doing calisthenics at home for ten minutes, or putting on some music and dancing are all good ways to relieve the symptoms of sadness. Physical activity makes the brain make more endorphins, which in turn helps ease some of the symptoms of depression. Raising endorphin levels can be done with as little as a few minutes of daily light activity.
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3. Keep Yourself Hydrated
Keep Yourself HydratedTo carry out any task, the human body needs water. Water aids detoxification, boosts internal organ performance, and even improves mental clarity when consumed daily in sufficient quantities. Too many people skip the water in favour of sodas, energy drinks, and alcoholic beverages.
Dehydration is a real risk while drinking these kinds of drinks. Additionally to what they take in through meals, adults require roughly two to three quarts of liquid daily for good health. It is one of the best self-care strategies for depression. Maintaining physical health is the best way to reduce depression.
4. Make A Routine
Make A RoutineSome people's struggles with depression stem from a lack of daily routine and organization. In such a circumstance, maintaining a more regular pattern is a way to reduce depression. A new, healthy lifestyle might be easy to establish. Small changes in routine can have a big impact over time. These self-help tips for depression are very helpful.
For instance, leaving your pajamas behind and getting dressed early is one such morning routine. Other options include making a daily phone call to a friend, going for a brief stroll, keeping a journal, or listening to pleasant music for half an hour. New routines and behaviors can help alleviate sadness by increasing dopamine levels.
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5. Create A Change
Create A ChangeDepressed people often fall into habits that make them feel worse. For instance, a depressed person's day can consist of getting up, going to work, coming home, watching the same TV shows every night, and then binge-eating unhealthy foods before bed. Something like this schedule might make a person feel terrible about themselves regularly. Changing your routine does not have to be a major undertaking.
Instead of turning on the TV as soon as you leave work, for instance, make a point of going for a brief walk first. Attempt to eat healthier tonight instead of binging on junk food. Dopamine, a neurotransmitter associated with positive emotions, can be rerouted in the brain by a change in routine. It is one of the effective self-care strategies for depression. Small adjustments to your daily routine might have a big impact.
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6. Laugh
LaughLaughter is another method for increasing dopamine in the brain. Dopamine levels can be increased and depressive symptoms relieved by engaging in activities like reading jokes, watching comedies on television or in the movies, laughing with other people, or even just thinking about humorous things that could lead to laughter. It is one of the best self-care strategies for depression.
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7. Say No To Alcohol
Say No To AlcoholIf you use alcohol and drugs to deal with your symptoms, you could worsen them. Sometimes drugs and alcohol make us feel worse right away, and sometimes they make us feel better at first but then make us feel worse over time. Reducing your use of drugs or alcohol is one of the best self-care strategies for depression.
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8. Do Things That You Love
Do Things That You LoveWhen you're feeling down, getting yourself to do things that make you happy can be hard. When you're depressed, it can also seem impossible to find pleasure in anything. Still, try to do one thing you used to enjoy daily to give yourself a sense of accomplishment. The activity could be very easy, like reading five pages of a book, dancing to your favorite song, watching a documentary, or drawing for five minutes.
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9. Talk To Someone
Talk To SomeoneWhen you're depressed, it's natural to want to spend time alone, but doing so can worsen your condition. Try to get together with old friends. Again, make sure your goal is realistic. For example, if you haven't talked to your friends in a while, a good place to start would be to send a text message or a response to something you've been putting off. If you want to talk to someone but don't want to talk to someone you already know, you could connect with others in any online community.
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10. Keep A Check On Your Media Consumption
Keep A Check On Your Media ConsumptionYou've probably already had some of the good social media can do for us. You've also probably heard about the studies that have linked excessive social media use with depression and other mental health problems. The same holds for many other entertainment forms, such as movies, video games, and television.
If you find that too much of the media you watch or read makes you feel down, anxious, or exhausted, keeping a journal can help. Keep track of everything that helps you feel motivated, connected, and educated. Finally, consider shifting your focus from the former to the latter.
Final Words
If you've tried all of these things and your depression symptoms are still there or getting worse, you might want to think about getting help from a professional. Depression can be treated, and getting help from a professional is not a sign of weakness. These self-care strategies for depression will probably help you get better and keep your symptoms from coming back after your treatment is done.
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