Feeling depressed but don’t know how to start your your road to recovery? Here are 10 depression treatment tips to you get started.
Depression Isn’t A Hopeless Condition
Many people might not seem to understand you but we do. Being depressed can make you feel helpless. You’re not. Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behaviour your physical activity, lifestyle, and even your way of thinking are all natural depression treatments.
10 Depression Treatment Tips
If you do not know where to start, do not worry. These tips can help you feel better starting right now.
Depression Treatment Tips – Get in a routine
If you’re depressed, you need a routine, says Ian Cook, MD. He’s a psychiatrist and director of the Depression Research and Clinic Program at UCLA. Depression can slowly negatively remodel the structure of your life. One day melts into the next. Take each day as it come as the popular saying goes ” one thing at a time”. Setting a gentle daily schedule can help you get back on track.
When you’re depressed, you may feel like you can’t accomplish anything. That makes you feel worse about yourself and affect your self worth. To push back, set daily goals for yourself. Start very small and make your goal something that you can succeed at, like doing the dishes every other day. This takes patience and do not be too over reaching so you do not feel bad if you do not always meet up.
As you start to feel better, you can add more challenging daily goals.
Exercise- You need it
It temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular exercise refreshes your body both mentally and physically,You do not need to overwork or over stretch yourself while doing this. You don’t need to run marathons to get a benefit. Just walking a few times a week can help.
Always Eat healthy
You might come across a lot of information from different sources promising diets that effectively treat depression. Sadly, in reality there is no magic diet that fixes depression. It’s a good idea to watch what you eat, though. If depression tends to make you overeat or you are depressed of how you look, getting in control of your eating will help you feel better and get in shape.
Although nothing is definitive, there’s evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression.
There’s promising evidence for certain supplements for depression. Those include fish oil, folic acid, among others. But more research needs to be done before we’ll know for sure. Do not self medicate, always check with your doctor before starting any supplement, especially if you’re already taking medications.
Depression Treatment Tips -Get enough sleep
Depression can make it hard to get enough shut your eyes, and too little sleep can make depression worse. What can you do?
Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. This might be difficult if you are already used to it but it is better to take all the distractions out of your bedroom. No computer, tablets and no TV. In time, you may find your sleep improves.
Take on responsibilities
When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don’t. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.
If you’re not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.
Challenge negative thoughts
In your fight against depression, a lot of the work is mental changing how you think. When you’re depressed, you leap to the worst possible conclusions.
The next time you’re feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.
Try something new
When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. When we challenge ourselves to do something different, there are chemical changes in the brain that alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning.
Have fun,it will refresh you
If you’re depressed, you have to make time for things you enjoy. Sometimes nothing seems fun anymore. Strange isn’t it? But t]t’s just a symptom of depression. You have to keep trying anyway.
You have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner. When you’re depressed, you can lose the knack for enjoying life. You have to relearn how to do it. In time, fun things really will feel fun again.
Do not procrastinate
Do not wait until depression take away the real you. It will not always be easy but you can’t just remain depressed. Start today and if you need help along the way, do not be shy to ask for it. Remember you will get over this only if you do not let up. Stay positive.