Depression doesn’t disappear without treatment—and those who feel depressed should seek it. If you’re depressed and can’t manage it, talk to your doctor or therapist, and follow these five depression survival tips.
Work Movement Into Your Day
For
mild symptoms of depression, exercise is as important as seeking treatment for
depression in Houston. Aim for 150 minutes of physical activity each week to
positively affect mental health.
Depression
can make it hard to stay motivated, but small steps make a big difference.
Start by committing to 15 minutes of movement every day and ask someone to hold
you accountable. Once the habit is established, you’ll quickly see mood
improvements.
Eat a Balanced Diet
Depression
affects appetite, and those effects are different for everyone. If depression
changes your eating patterns, mindful eating and proper nutrition will boost
energy and mood.
While
everyone has their favorite ‘comfort foods’, they won’t do much for depression.
Avoid foods rich in sodium, fat, and sugar, as they offer little nutritional
value. Cutting out alcohol is another good idea, as alcohol is a known
depressant. Get plenty of vegetables, fruits, and lean meats—and eat them
regularly. We are what we eat, and a healthy diet creates a healthy mind.
Build and Maintain a Support System
There
are links between social isolation, loneliness, and depression. These feelings
affect mental and physical health,
increasing the risk of diabetes, obesity, heart disease, and other conditions.
Creating and nurturing relationships will give your overall health a boost.
Help Others and Help Yourself
Doing
good for others can also improve your mental outlook. Practicing generosity,
empathy, and kindness may help minimize the symptoms of depression, and every
act of kindness will improve your self-esteem. Try:
● Donating and volunteering.
● Checking on others.
● Sending thank-you notes after
receiving gifts.
● Giving random compliments.
There’s
evidence that such acts boost the brain’s endorphin and serotonin levels,
naturally improving mood and fighting depression. By helping others, you’ll help yourself.
Have an Attitude of Gratitude
Every
life has meaning and purpose, and it’s up to you to find it. Live a life that
exemplifies your values; find a meaningful cause and support it. Getting
involved will help you find people who share your beliefs and interests,
thereby reducing feelings of depression and despair. There’s purpose in small
moments, too. Being thankful for little things makes a big difference in mental
health.
Depression Symptoms to Look For
These
depression symptoms are common, but the condition looks different in everyone.
Signs of depression may include:
● Feelings of worthlessness,
helplessness, and sadness that don’t go away.
● Appetite and weight changes.
● Insomnia or excessive sleepiness.
● Loss of interest in pleasurable
activities.
● Irritability and restlessness.
● Decreased energy and fatigue.
● Difficulty focusing and making
decisions.
● Physical symptoms like digestive
problems and headaches.
● Thoughts of self-harm. If you have such thoughts, call a crisis line or seek help immediately.
Most
depression symptoms can be managed with treatments such as lifestyle changes,
psychotherapy, and medication. If you’re depressed, help is available. Talk to
your physician or schedule an appointment with a behavioral health specialist.
Don’t Be Afraid to Ask for Help
Along
with the survival tips mentioned above, it’s important to ask for help when
dealing with depression. Asking for and accepting assistance will help you
enjoy life and work toward your goals.
