But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more. Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing. How to Start Exercising and Stick to It: Pair up with an exercise partner.
Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated. Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league. Take a dog for a walk. What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones such as certain meats.
Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Minimize sugar and refined carbs. Aim to cut out as much of these foods as possible. Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B can trigger depression.
To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs. Boost your mood with foods rich in omega-3 fatty acids.
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Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day.
Remove sunglasses but never stare directly at the sun and use sunscreen as needed.
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For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder SAD. SAD can make you feel like a completely different person to who you are in the summer: No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
Coping with Depression: Tips for Overcoming Depression One Step at a Time
That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future. But even so, they can be tough to give up. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.
When You’re REALLY Depressed: 7 Ways to Manage Severe Depression
The mental filter — Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. Jumping to conclusions — Making negative interpretations without actual evidence. I really am no good! Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:. As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble.
Therapy, Medication, and Lifestyle Changes. Back from the Bluez — Self-help modules for coping with and recovering from depression. Center for Clinical Interventions. How Depression Causes Negative 'Spin' — Learn about common cognitive distortions and how to change them. The content of this reprint is for informational purposes only and NOT a substitute for professional medical or mental health advice, diagnosis, or treatment. ORG Trusted guide to mental health Toggle navigation.
How to deal with depression Stay connected Do things that make you feel good Get moving Eat a healthy diet Get a daily dose of sunlight Challenge negative thinking When to get professional help Topic Page Depression. How do you deal with depression? Coping with depression tip 1: Reach out and stay connected Getting support plays an essential role in overcoming depression. How to reach out for depression support Look for support from people who make you feel safe and cared for. Develop a "wellness toolbox" to deal with depression Come up with a list of things that you can do for a quick mood boost.
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