Ten Simple Tips to manage Depression
Perhaps it is the cold, gloomy, lack - lusture weather or may be it’s the rising house prices and interest rates here in lower mainland or we can blame it on recession and events of the last few years that a vast majority of us are feeling sad, down and depressed. Regardless of the origins of the problem, we can all benefit from implementing or at least trying some of these research based tips to get out of our dark holes and move forward in life with some hope and resilience. Let’s resolve to win the battle against depression.
One of my personal favourites is to move my body. I am certified yoga instructor and somatic practitioner so I often try to reconnect with my body. Physical activity has been shown to improve mood and reduce the symptoms of depression. If we can aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day, we can do ourselves a big favor.
Are you getting enough sleep? Insomnia due to lack of healthy habits can add to our depression. Lack of sleep can worsen our depression. See if you can establish a good sleeping pattern and can get 7-9 hours of sleep per night. This sleep routine can work wonders for your mental health.
A healthy diet that is rich in fruits, vegetables, and lean proteins can support overall physical and mental health. Depression has been linked to many artificial, processed and sugary foods so eating a healthy balanced diet can also help improve our mood.
Mindfulness involves paying attention to the present moment and accepting your thoughts and feelings without judgment. Research has shown that mindfulness-based therapies can be effective in reducing the symptoms of depression. How about you take a 60 sec break right about now and practice bringing awareness to your present thoughts.
Social support is important for us feeling connected and less lonely. Make an effort to spend time with friends and family, and consider joining a support group or seeking therapy to connect with others who understand what you're going through. Social engagement is another important element in fighting off depression.
Find purpose and meaning: Studies have shown that having a sense of purpose in life can protect against the development of depression. Consider what gives your life meaning and try to incorporate more of those activities into your daily routine.
How has been your self care lately? Self care can go into dumps when we’re struggling with depression. Consider nurturing and nourishing your mind, body and soul. This can include getting enough sleep, eating a healthy diet, and finding time for activities that you enjoy.
Seek professional help: If your symptoms of depression are severe or are interfering with your daily life, it may be helpful to speak with a mental health professional. A therapist or counselor can provide additional support and treatment options. CBT is one of the popular modalities used often to fight depression and good news is that many of our clinicians offer CBT/DBT/ MBCT/ ACT based plans for our clients.
Consider medication: For some people, medication can be an effective treatment for depression. Many times medication along with psychotherapy can work wonders in managing depression.
Cultivating sense of gratitude can also help reduce depressive symptoms. How about considering writing a gratitude journal? You can also focus on the positive aspects of your life and this can help improve our overall mood and outlook.
