Are you struggling with depression? While medications like Auvelity, Trintellix, Rexulti, and Vraylar may help alleviate some of the symptoms, there are also lifestyle changes and therapy options that can make a significant difference. In this article, we’ll explore five things you can try to navigate depression, including exercise, healthy eating, positive thinking, social engagement, and sleep:
1. Exercise every day
One of the best things you can do for your mental health is to exercise every day. Exercise has been shown to increase endorphins, reduce stress hormones, and improve overall mood. Even a short walk or light jog can help alleviate symptoms of depression. If you struggle with motivation, try finding a workout partner or joining a group fitness class. It’s essential to find a form of exercise that you enjoy and that you can realistically commit to.
2. Eat healthy foods and drink plenty of water
Your food and diet options play a significant role in your mental health. A diet high in processed foods and refined sugars can contribute to depression symptoms. On the other hand, a diet rich in whole foods like fruits, vegetables, whole grains, and lean protein can improve mood and overall well-being. Additionally, staying hydrated by drinking plenty of water can help improve mental clarity and energy levels.
3. Focus on the positive in your life
It’s easy to get caught up in negative thoughts when you’re feeling depressed. However, focusing on the positive aspects of your life can help shift your perspective. Start by making a list of things you’re grateful for, no matter how small. You can also try practicing mindfulness or meditation to help you stay present and appreciate the good things in your life.
4. Resist the urge to withdraw from life
When you’re feeling depressed, it’s tempting to isolate yourself and withdraw from social situations. However, social support is crucial for mental health. Try to stay connected with friends and family, even if it’s just through a phone call or text message. You can also consider joining a support group or therapy group to connect with others who are going through similar struggles.
5. Get enough sleep
Sleep is essential for mental health, and not getting enough can worsen depression symptoms. Aim for seven to nine hours of sleep per night, and try to establish a consistent sleep routine. Avoid screens and stimulating activities before bedtime and create a relaxing environment in your bedroom.
In addition to these lifestyle changes, online therapy options like Talkspace and Better Help can also be helpful in navigating depression. Remember, depression is a treatable condition, and there’s no shame in seeking help from a mental health professional. With the right combination of lifestyle changes and therapy, you can take control of your mental health and start feeling better.
