You may feel helpless if you are depressed, but you are not. There’s a lot you can do on your own to fight back. There are treatments and, in some cases, medicine. Natural depression therapies include changing your behavior, physical activity, lifestyle, and even your way of thinking.
These suggestions can help you feel better right now.
- Establish a routine.
According to Ian Cook, MD, if you’re depressed, you need a routine. He is the director of UCLA’s Depression Research and Clinic Program and a psychiatrist. Depression can devastate your life’s structure. One day seems to blend into the next. Setting a modest daily regimen can assist you in regaining control.
- Determine your objectives.
You may feel as though you can’t achieve anything while you’re depressed. You begin to feel bad about yourself as a result of this. Set daily goals for yourself to help you push back. “Start small,” Ian Cook advises. “Set a goal for yourself that you can achieve, such as doing the dishes every other day.” As you begin to feel better, you can increase the difficulty of your daily goals.
- Get some exercise.
Exercise can momentarily increase endorphins, and they are hormones that make you feel-good hormones. Cook claims that regular exercise encourages the brain to reorganize itself in favorable ways. How much physical activity do you require? You are not required to run marathons to receive a benefit. Even going for a walk a few times a week can assist.
- Eat a balanced diet.
There is no such thing as a depression-curing diet. However, it’s a good idea to keep an eye on what you eat. If you tend to overeat due to depression, taking control of your food will help you feel better. Although nothing is conclusive, Cook believes that meals high in omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) may aid in the treatment of depression.
- Get some quality sleep.
Sleep depression can make it difficult to get adequate rest, and too little sleep can exacerbate depression. What options do you have? Begin by making some lifestyle adjustments. Every day, go to bed and wake up at the same hour. Try not to take a nap. Remove any distractions from your bedroom, including your computer and television. You may notice that your sleep improves over time.
- Assume responsibility.
When you’re depressed, it’s natural to desire to withdraw from life and relinquish your duties at home and work. Don’t. Maintaining a healthy lifestyle by staying involved and taking on everyday tasks will help you avoid depression. They give you a sense of accomplishment and help you to feel grounded. It’s alright if you can’t commit to full-time school or work. Consider working part-time. If that’s too much, consider doing voluntary work.
- Overcome your negative thoughts.
A large part of the battle against depression is mental — altering your mindset. You jump to the worst conceivable conclusions when you’re depressed. Use logic as a natural depression therapy the next time you’re feeling bad about yourself. You may believe that no one likes you, but is this idea supported by evidence? You may think that you are the most worthless person on the earth, but is it true? It takes time and practice, but you can overcome negative thoughts before they spiral out of control.
- Before taking supplements, see your doctor.
“Some vitamins for depression have encouraging data,” Cook explains. Fish oil, folic acid, and SAMe are among them. However, additional research is required before we can be sure. Before starting any supplement, talk to your doctor, especially if you’re already on medication.
- Try something different.
You’re stuck in a rut when you’re depressed. Make an effort to try something new. Visit a museum. Take a used book to a park seat and read it. Donate your time to a soup kitchen. Consider enrolling in a language course. “There are molecular changes in the brain when we challenge ourselves to do something unusual,” Cook explains. “Trying something new changes the amounts of dopamine, a brain chemical linked to pleasure, happiness, and learning.”
- Make an effort to have a good time.
Make time for things you enjoy if you’re depressed. What if nothing seems to be entertaining anymore? Cook says, “That’s just a symptom of depression.” Regardless, you need to keep trying.
- Take a moment to meditate
Many negative thoughts might accompany depression. You may feel helpless, unworthy, or enraged by life (or even yourself). Because meditation entails increased awareness of one’s thoughts and sensations, this may appear counterintuitive.
- Spend time with your loved ones.
Depression can urge you to withdraw from your friends and family, but face-to-face interaction can help wash those feelings away. If you can’t spend time with each other in person, phone calls or video chats can assist.