Depression is a mood disorder which causes a persistent feeling of sadness and loss of interest. In other words, depression is the condition that involves extreme feelings of persistent helplessness, hopelessness and worthlessness with physical problems such as sleeplessness, loss of energy and physical pains. If you are struggling with depression, here are some coping strategies.
Reach out and stay connected
When you are depressed, you are likely to get withdrawn and isolated. Try to get get involve into social activities, get together with family and friends regularly. Support groups for people suffering from depression can help you to connect with people with similar problems. Look for someone who will make you feel good and listens to you without being distracted.
Do things that make you feel good
Do things that will relax and energize you to overcome depression. You can not force yourself to have fun, you can only push yourself to do things even if you do not feel like it. This may includes following a healthy lifestyle, going out with friends, going for a vacation, and short trip.
Structure your time
Make a list of daily tasks using stick notes as reminders or anything else. When people feel low, they are prone to poor sleep patterns, staying up late and taking naps during the day which could affect your eating habits. Try to get up at the normal time and get sticked to your routine as much as possible.
Journaling may improve mood by allowing you to express pain, anger, fear or other emotions. Try to write anything you feel, on a piece of a paper or anywhere you prefer. This will drain your emotions out of your brain and make you feel good.
Avoid making important decisions when you are feeling low
Your mind may not be working well and think clearly when you are feeling down. Thus, it would be better not to take important decisions when you are depressed.
Get a daily dose of sunlight
Sunlight can help boost serotonin levels and improve your mood. Expose yourself to the sun whenever possible during the day light. Aim for at least 15 minutes of sunlight a day..
Take a walk on your lunch break, have your coffee outside, enjoy meal, or spend time gardening.
Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
Eat a healthy diet
People often find that their appetite decreases or increases dramatically during depression. So make sure you eat a healthy diet regularly in appropriate amounts including fresh vegetables and fruits. Intake of alcohol, trans fat, caffeine and food with high levels of chemical preservatives should be reduced.
Do not skip meals because going too long between meals will make you feel irritable and tired. Eat small meals every three to four hours.
Omega 3 fatty acid which is found in fish, flax seed and olive oil play an essential role in mood stabilizing.
Keep yourself active throughout the day
When you’re depressed, just getting out of bed can seem like a daunting task. But exercise is a powerful depression fighter. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once you’re well.
Starting to work out when you are depressed is not an easy task. However, research shows that energy level will improve if you keep doing.
Aim for at least 30 minutes workout everyday. A 10 minute of walk is believed to improve your mood for two hours.
Have some control over yourself
Do not expect too much from yourself because when you are depressed, it is difficult to do something that will make you feel better. Even small changes seems to be impossible. So, do not pressurize yourself to take action within short course of time. Start by completing small goals, do not dream high.