When you are dealing with depression, things tend to feel challenging. Socializing with friends, going to work, or simply coming out of bed can entirely feel like a struggle. However, you can do a few things to cope with the symptoms and better the quality of life.
Here, we are listing out eight things that you can do to live with depression better.
Create a support network
In addition to therapy and medication, there is a lot more that you can do to cope with depression. One of the most effective ways can be building strong social support.
For a few people, this may seem like forging robust ties with family or friends. Having an assurance that you can count on your loved ones for help goes a long way in overcoming depression. For many others, the social support group can be helpful. It can be a community group that meets in the area, or you can even find an online support group that caters to your demands and needs, points out Sam, an online java tutor.
Reduce the stress
When you are under stress, your body produces cortisol hormones. If it is a short-term thing, it can be useful because it can help you gear up to cope with the thing that is the cause of stress in your life.
However, in the long run, it can lead to several problems, such as depression. The more techniques you employ for reducing stress, the better it is.
Work on your sleep hygiene
Nathan, an associate who offers EduWorldUSA, says that every book on mindfulness he has ever read in his life has always pointed out one thing that both your mood and sleep are inter-linked. Well, it is true. Approximately eighty percent of people who have a critical depressive disorder experience sleep disturbances. However, at times, the stress might prevent you from falling asleep. Then, you may have a tough time getting of bed because you continually feel exhausted. However, maintaining good sleep hygiene is vital to improving the quality and the quantity of sleep you get.
- For this, around an hour before retiring to bed, you should turn off all your electronics, especially your phone.
- If you like to read a book before sleeping, you can dim the light and read.
- You can also engage in any other relaxing activity if that helps.
- Use your bed only for sleeping and sexual activity.
- Do not do your office work in your bedroom, which can be the cause of your stress.
Work on your eating habits
Several studies have established a clear link between mental health and diet. Improving your nutrition goes a long way in treating mental illness. Several studies have proven that improving the diet you eat helps treat mental illness. Today mental illness is mainstream.
There are some particular nutrients, which affect depression. For instance, a study conducted in 2012 found that consuming a diet lacking in zinc can increase depression symptoms. Thus, adding more of these nutrients can help you overcome the symptoms. However, before you make any significant dietary changes or start consuming any supplements or vitamins, you can speak to your physician.
Keep negative thoughts at bay
Depression not only makes you feel low but also nudges you to think negative things, says Hannah, a depression survivor who is currently employed with TAE. Simply overcoming these negative thoughts can automatically uplift your mood.
Cognitive Behavioral Therapy
It is a therapy, which helps alter the typical negative thinking patterns known as cognitive distortions, which can help overcome depression. There are many self-help books, online courses, and applications, which can help you alter your thinking patterns.
Get rid of procrastination
The primary symptom of depression includes the inability to concentrate and fatigue. These make procrastination tempting, points out Jess, who offers the best online statistics courses. However, unfortunately, if you put things off, it will only fuel depression further. It can later aggravate stress, worry, and guilt. Thus, it is essential to manage your time well and set deadlines for everything you do. Every task completed in time will help you break free from the habit of procrastination.
Get a grip on the household chores
Often depression makes it hard for one to complete the household chores in time, such as paying the bills or doing the dishes. However, the dirty dishes, messy house, or a pile of paperwork will only aggravate the feeling of worthlessness. Thus, you need to get up and get moving. Take charge of your daily chores. You can start small and take up one thing at a time. The mere act of getting up and taking control of itself can make you feel better. However, seeing the progress in the home can help make you feel better.
Have a wellness toolbox
A wellness toolbox comprises a set of tools, which can help you calm your thoughts. Honestly, it is best to make this toolbox as personalized as possible. It should help you feel better instantly whenever you need it. Consider the things that make you happy? Whenever you are down, you can consider doing any one of those things. It can be anything like taking a steam bath, reading a light romantic book, watching a comedy movie, or cuddling your bed. You can create a list of things that make you feel better and then try them whenever you need it.