If you're looking for tips for managing depression you must have recognized you're suffering from the condition. Depression is a mental illness that so many people around the world suffer from; many sufferers are affected so badly that they can't even work. The standard treatment for depression is therapy and medication. However, some sufferers are medication resistant. Even though there is no cure for depression per se, there are ways to make it more manageable. Let's go through some tips for managing depression right now.
1. Set Some Goals
Goal setting is extremely important for anyone, especially for those who have depression. What they must do is make sure the goals are realistic and can be met. Otherwise, anyone who sets goals that are not within reach will end up feeling worse. However, setting some small goals is important. For instance, if you are a depression sufferer and your goal for today is to take a shower, and you meet that goal, you will feel fantastic. Keep making realistic goals because you will feel amazing when you reach them!
2. Stay on a Routine
It is really important to have some structure in your life, and that is why getting on some kind of routine is important, especially for people who have depression. If you don't know where to start, then you can always create a schedule for yourself whether you work or not. If you don't work, you can set a time to do some reading in the morning, and then set a time to something that you enjoy in the afternoon. Don't forget to set a time for cleaning your home and paying your bills and a time for other chores. Be sure to keep it as consistent as you can. Once you get into a routine, you will feel better.
3. Eat Well
Even though eating healthy foods will not necessarily cure depression, it will help boost your moods and help you feel better overall. That means it is best to tightly restrict sugar and refined carbs like white bread, white pasta, cookies, white rice, potato chips and so on. Also, it is best to put a tight restriction on trans fat, meaning don't go to fast food joints for your meals because those kinds of fats will not help you at all. Focus on getting plenty of fruits, vegetables, dairy, complex carbs such as whole-grains, and healthy fats like Omega 3 that you get in avocado and salmon being examples. Once you keep your diet clean you will feel an improvement.
4. Get Plenty of Exercise
Even though exercise, like eating healthy, will not cure depression per se, going for a brisk walk or even doing a 20-minute workout will help you feel a lot better. That is because when you are active, you are boosting endorphins which will help you feel good! You don't need to spend hours at the gym but when you are setting a schedule for yourself, be sure to add 20 minutes to a half hour of exercise somewhere in there! You will be glad you did.
5. Get Adequate Sleep
Getting enough sleep is important for everyone, especially for those who suffer from depression. Unfortunately, depression can cause insomnia and if you are having trouble getting the sleep you need, there are some tips to help you achieve that. Firstly, remove distractions from your room such as your smartphone, and be sure to go to sleep at the same time each night. Before you fall asleep, listen to relaxing music as well which could be helpful. You can also talk to your doctor about taking a melatonin supplement if necessary, but please, before you consider doing that, definitely talk to your doctor about it.
6. Do Something New
People with depression would gain a lot by challenging themselves to try new things and to explore new places. For instance, if there is a museum in the city that appears interesting, then depression sufferers should try it out! Maybe even consider learning a new language or taking a course. Keeping the mind distracted and busy is a great thing for people with depression. Additionally, the fact that they went out to try something new will be a huge confidence booster as well. The bonus is they may actually experience having some fun while trying new things.
7. Take on Responsibilities
People with depression need to have a reason to get out of bed each morning, especially if they are not working. It is important that they keep up with their daily chores by shopping for groceries, paying their bills on time, cleaning and so on. Those with depression who are not working should also consider volunteering because they will give their time for a good cause and feel great about it.
8. Delegate Responsibilities and Cut Corners when Necessary
If a depression sufferer has too many responsibilities such as working and caring for kids, then the only option to help manage their depression is by delegating in areas where it is possible. Sometimes there aren't family members or friends to help out with the kids. Depressed mothers who are feeling very overwhelmed can reach out to their place of worship if they belong to one, and there are some volunteers who can help. All they have to do is reach out and look around by doing a Google search for the kind of help they need. If all else fails, then there are professional sitting services to help for this purpose. Also, grocery stores provide readymade meals so moms that are overwhelmed can always buy those instead of cooking.
9. Combat Negative Thoughts
Those with depression and are in therapy are being taught how to do this, however, it is really important that depression sufferers challenge themselves whenever a negative thought enters. This is not about only thinking positive which is not always realistic, especially for people with depression. This is about finding logic about a thought that enters the mind. For instance, if you end up thinking that someone doesn't like you, you need to think about why that would be and then look for any evidence of that being true. If there is evidence, then the next challenge is for you to think about why it is so important for that individual to like you. Always remember that not everyone will like you and that does not define your worth. Every person on this planet is disliked by someone and that does not change their worth at all. If you keep that in mind, then that will help you keep the negative thoughts at bay. The same goes for any other situation as well where there is evidence of it being as bad as it could be lacking.
10. Talk to Your Doctor about Supplements
You may have heard that certain supplements may help relieve depression symptoms such as Omega 3 supplements. That may be true, however, don't assume that either. It is crucial to talk to your doctor about any supplements that you may want to take, especially if you are already on medication for depression. Natural medicine does not always mix with modern medicine.