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| Avoid alcohol and recreational drugs. It may seem like these make you feel better. But they can actually make it harder to treat your depression. | |
| "Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours." | |
| "Water is essential for all bodily functions. Drinking an adequate amount of water daily assists the body in removing toxins, improves the function of internal organs, and even enhances clear thinking." | |
| "Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible." | |
| "Laughing is another method for increasing dopamine in the brain. Sitting down and watching comedy shows or movies, reading jokes, laughing with others, or merely thinking about amusing things that result in laughter can all boost dopamine levels and help with symptoms of depression." | |
| "Sleep is vital for our brain and body to regenerate, repair, and renew. Getting a good night's sleep each night improves overall health and energy levels, which can reduce symptoms of depression." | |
| "Notice good things. Depression affects a person's view of things. Things can seem dismal, negative, and hopeless. To shift your view, make it a goal to notice 3 good things in every day. The more you notice what's good, the more good you will notice." | |
| "Express yourself. With depression, your creativity and sense of fun may seem blocked. But it can help to do things that get your creative juices flowing. Paint, draw, or doodle. Sew, cook, or bake. Write, dance, or compose music. Chat with a friend or play with a pet. Find something to laugh about. Watch a funny movie. Do things you can enjoy. Even a little. That helps turn depression around." | |
| One last important way that you can help yourself through any difficult situation is to be kind to yourself. Remember that it’s not your fault if you are feeling depressed. Be your own ally and show yourself plenty of compassion as you work through challenging situations and days where it seems like nothing will ever make you feel better. Depression is a highly treatable disorder and you can come out on the other side. | |
| "Don't dwell on problems. It can feel good to talk through a problem with a caring friend. But depression can lead people to complain, blame, and rehash problems too much. It can keep you focused on what's wrong." | |
| "Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences." | |
| "Try not to think too hard about the future, especially if this always leads to catastrophization, where you can only imagine the worst. Try and live in the moment whenever something positive is happening." | |
| Talk to your therapist or doctor about medicine that can stop depression from coming back. | |
| "Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away." | |
| "When a person is depressed, they often get into a routine that reinforces the symptoms of depression. For example, a depressed person may get up, go to work, come home, watch the same shows on TV each night, and then binge on unhealthy foods before going to bed. A schedule like this can keep a person feeling bad about themselves." | |
| "Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation." | |
| "If you’re up for exercise, consider a walk around the block. On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can be powerful depression fighters. Research suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent future depressive episodes. If you’re able to, take a walk around the block. Start with a five-minute walk and work your way up from there." | |
| "What you eat and drink can also affect how you feel. There’s no magic diet that will treat depression. But what you put into your body can have a real and significant impact on the way you feel. Some people also feel better and have more energy when they avoid sugar, preservatives, and processed foods. If you have the means, consider meeting with a doctor or registered dietitian for guidance." | |
| "Assess the parts instead of generalizing the whole. Depression can tinge recollections with negative emotions. You may find yourself focusing on the one thing that went wrong instead of the many things that went right. Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong. Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive." | |
| "Boost your mood with foods rich in omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements." | |
| "Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs." | |