How to Deal with Depression

Written by Graham Gallivan

Depression is often associated with feelings of sadness. While that is typically a symptom experienced by many people living with depression, it can be much more complex than that. It impacts your daily functioning, how you act, how you feel, and how you think.

Depression can be a situational wave of emotion or a chronic condition. No matter where you fall on the spectrum, you’re not suffering alone. Healing is a journey that is very possible. Let’s explore some practical strategies that you can start implementing into your routine to manage your symptoms.

Acknowledge Any Feelings

Your first step in dealing with your depression is to recognize all the emotions you’ve been experiencing. Your feelings are valid and need to be acknowledged.

There is a common catchphrase that you may have heard before. “It’s okay not to be okay.” When you try to avoid or suppress your feelings, they become an internal pressure-cooker. It causes more stress and eventually, it’s going to boil over and make things worse.

Try sitting with your thoughts and allow yourself to feel whatever emotions arise. Do so in a judgment-free manner and be kind to yourself.

Create a Routine

Depression can interfere with many aspects of your daily life. It starts first thing in the morning, making it hard to get out of bed. It follows you throughout your day, making basic tasks feel like an uphill battle to get started. You may even experience sleep disruptions to end your day.

Establishing a consistent routine can offer some semblance of control. Your routine doesn’t need to be anything complex. Small and simple is the best way to start. Wake up and go to sleep at a similar time each day. Be sure to eat well-balanced meals at routine times. Set yourself small, achievable goals to help build motivation.

Prioritize Your Basic Needs

Getting the proper sleep and a well-balanced diet play a significant role in mental health. It can be easy to let this fall by the wayside, especially when under stress or feeling down.

Aim to get the recommended average eight hours of sleep each night, focusing on quality of sleep as well. Create a sleep space that welcomes rest and recovery rather than stress. Limit device use, control temperature, and utilize comfortable bedding.

Try to maintain a balanced diet filled with whole foods, raw foods, and lean proteins. Avoid alcohol, caffeine, processed foods, and high-sugar items. These can actually fuel your depression symptoms.

Don’t Skip Physical Activity

Exercise is one of the most beneficial things you can do for any mental health challenge you’re facing. It’s a powerful way to deal with depression.

By simply moving your body, you’re triggering the release of endorphins, which are a natural mood booster. This hormone release will help reduce stress and any anxious feelings. Figure out what activity best suits your mood, whether it’s walking, jogging, yoga, pilates, or even dancing.

Explore Mindfulness Exercises

To counterbalance your depression, you want to find ways to promote calm and relaxation. Mindfulness exercises, meditation, and deep breathing can all serve a purpose in this context. These may feel unusual at first and require some practice to find the right groove. But stick it out because once you find a rhythm, you will start to feel more grounded.

Seek Professional Help

Depression can be a complex road to navigate. One of the best things you can do to start dealing with it is reaching out for support. It isn’t a reflection on you as a person, and should be considered what it actually is…a medical condition.

Working with a professional to explore depression therapy can help give you a better understanding of what it is and then establish the tools necessary to manage your symptoms. Are you ready to get started? Contact me today.

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