Start with a few small goals and slowly build from there. Draw upon whatever resources you have to take a short walk around the block or pick up the phone to call a loved one. Take things one day at a time and reward yourself for each accomplishment.
Self-help tip #1: Cultivate Supportive Relationships
- Getting the support you need plays a big role in lifting the fog of depression and keeping it away. Isolation and loneliness can trigger or worsen depression, maintaining emotionally close relationships can be instrumental in overcoming it.
- Turn to friends and family member who make you feel loved and cared for. Try to keep up with social activities even if you don’t feel like it.
- Join a support group for depression.
- Build new friendships: remember it’s never too late to build and improve your support network.
Self-help tip #2: Get Moving
Studies show that exercise can be as effective as an anti-depressant. Work up to 30 minutes or more per day to boost your mood. The key is to pick an activity you enjoy so you’re likely to stick with it.
- Put on some music and dance around
- Take your dog for a walk
- Use the stairs rather than an elevator
- Park your car in the farthest spot in the lot
- Pair up with an exercise partner.
Self-help tip #3: Challenge negative thinking
- Stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.
- Allow yourself to be less than perfect.
- Socialize with positive people. Notice how people who look on the bright side deal with challenges. Try to adopt their optimism and persistence, even if you have to pretend for a little bit.
- Keep a “negative thought log.” Review your log when you’re in a good mood. Consider if the negativity was truly warranted.
Self-help tip #4: Do things that make you feel good. Do things that energize and relax you.
- Schedule fun activities into your day.
- Aim for eight hours of sleep every night.
- Expose yourself to a little sunlight every day.
- Practice relaxation techniques.
- Care for a pet.
- Develop a wellness toolbox.
Self-help tip #5: Eat a healthy, mood-boosting diet.
- Don’t skip meals.
- Minimize sugar and refined carbs such as sugary snacks, baked goods, pasta, or French fries.
- Focus on complex carbohydrates such as baked potatoes, whole-wheat pasta, oatmeal, and whole grain breads.
- Boost your b-vitamins through citrus fruit, leafy greens, beans, chicken, eggs, or a b-complex vitamin supplement.
- Try super foods such as bananas, brown rice, and spinach.
- Consider taking a chromium supplement. Depression studies show that a chromium supplement may reduce carbohydrate cravings, ease mood swings, and boost energy.