Whether you have been dealing with depression your whole life, or have just recently started feeling the effects, you should know that you’re not alone. Depression is more common than you probably think. One in four Americans will suffer from major depression at one time in their lives. And according to the National Network of Depression Centers, depression is the leading cause of disability in the US among people ages 15-44.
There is no quick fix or a one-size-fits-all treatment to cure depression. You may or may not be fighting it with therapy or medication, but if you’re ready to overcome your depression, there are plenty of techniques you can do on your own to fight it, too.
Here are some tips that might help give you a boost in your journey to overcome depression.
Set a Routine for Yourself
Depression can make you feel lost. For some people, inconsistent routines or a lack of scheduled activities can increase feelings of helplessness and loss of control. Some people also experience significantly low energy and low motivation, causing days to melt together and making it difficult to self-start.
Setting an easy, low-key daily schedule can push you back on track. It can help you regain a sense of control, and help you find motivation. Start slow and add basic tasks, like brushing your teeth, going for a walk, or eating dinner.
Go for a Walk
Or do any other physical activity, really. When you exercise, your body releases endorphins that will trigger a positive feeling. You don’t need to do anything strenuous if you don’t want to. Just going for a walk around the block a few times a week is enough to do the trick. (fresh air and sunshine are added benefits)
Once you start getting into the habit of doing some physical activity, it can be extremely beneficial to add it to your daily schedule. Regular exercise has long-term positive benefits for people with depression.
Set Goals for Yourself
Some days, the best way for me to start feeling better is to check something off. It can do wonders to feel like I’ve accomplished something, no matter how small.
Start with an easy goal that you can succeed at, like washing a load of laundry every couple of days. You can add bigger goals later, once you start feeling like you’re accomplishing something and feeling a little better.
Try to Sleep Enough
Easier said than done, right? Depression is notorious for making it hard to get enough sleep, but too little sleep can make your depression worse. Start by making a few lifestyle changes, and hopefully your sleep pattern will improve.
Keep the same sleep schedule. Go to bed and get up at the same time every day to get your body used to the routine. Get rid of distractions like TVs or computers, and don’t take your phone to bed. Hopefully, if you continue, your sleep will improve in time.
Kat Sweet
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