Living with depression is a complex and challenging experience that cannot be easily resolved by simply "cheering up". The management and treatment of depression involve careful and purposeful attention, as depression impacts thinking, emotions, and behaviors. To alleviate depression symptoms and promote a healthy body and mind, there are several evidence-based interventions that can be utilized:
1. Exercise: Regular exercise has been shown to be effective in reducing symptoms of depression. Exercise stimulates the release of endorphins, which are natural chemicals that improve mood and reduce feelings of stress and anxiety.
Action Item: Go for a walk, go to the gym, and/or do your favorite hobby/sport.
2. Mindfulness: Mindfulness practices, such as meditation and yoga, can help reduce symptoms of depression by promoting relaxation and improving emotion regulation.
Action Item: Set a time during the day to stop and breathe. YouTube has great guided meditations and yoga sessions available as well. Try doing some light yoga or stretching before bed.
3. Social Support: Having social support can help reduce feelings of isolation and loneliness, which are common in depression. Spending time with friends and family, or joining a support group, can be helpful.
Action Item: Call a friend, family member, or interact with a pet.
4. Sleep: Getting enough sleep is crucial for overall mental health, and can help reduce symptoms of depression. It is recommended that adults aim for 7-9 hours of sleep per night.
Action Item: Use sleep hygiene routines and have a consistent sleep-wake cycle. Shoot for a 16 hour wake window and spend your day taking good care of your body.
5. Therapy: Active engagement in mental health counseling has been shown to greatly reduce signs and symptoms of depression. Learning how to work through distressing thoughts, emotions, and developing healthy a lifestyle are all benefits of therapy.
Action item: If you are struggling with depression, reach out to a mental healthcare provider to explore your options. Consider Cognitive Behavioral Therapy (CBT), or Acceptance and Commitment Therapy (ACT) for depression.
6. Healthy diet: Eating a balanced and nutrient-rich diet can also help reduce symptoms of depression. Consuming foods that are rich in omega-3 fatty acids, magnesium, and vitamin B12, can be particularly beneficial.
Action Item: Educate yourself on nutritious foods you enjoy, and enjoy sweets only in moderation. Talk to a dietician if you need support. “Fad diets” are not going to benefit you in the long run, so talk to a professional for support if needed.
7. Hydration: Getting and staying hydrated has been shown to impact digestion, heart function, brain function, and overall health and wellness. Water makes up approximately 60% of the body and plays a vital role in all of the systems in our body. Some organs are comprised of more water such as the heart and lungs.
Action item: Carry a water jug with you and track your water throughout the day. Many experts recommend shooting for 1 gallon of water per day, although consult a professional for a more accurate goal based on gender, height, weight, age, and health status.
Try these, keep track of your journey, and enjoy the progress!
D'Iuso, D. A., Dobson, K. S., Beaulieu, L., & Drapeau, M. (2018). Coping and interpersonal functioning in depression. Canadian Journal of Behavioural Science / Revue canadienne des sciences du comportement, 50(4), 248–255. https://doi.org/10.1037/cbs0000112 Abstract
Mitchell, H.H., Hamilton, T.S., Steggerda, F.R., and Bean, H.W., 1945, The chemical composition of the adult human body and its bearing on the biochemistry of growth: Journal of Biological Chemistry, v. 158, issue 3, p. 625-637.
Schuch FB, et al. (2019). The role of exercise in preventing and treating depression.
pubmed.ncbi.nlm.nih.gov/31389872/