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Try yoga, deep breathing, progressive muscle relaxation, or meditation. Come up with a list of things that you can do for a quick mood boost.
But exercise is a powerful depression fighter —and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms.
To get the most benefit, aim for at least 30 minutes of exercise per day. A minute walk can improve your mood for two hours. Your fatigue will improve if you stick with it.
But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more.
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.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts.
Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.
Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated.
Try joining a running club, taking a water aerobics or dance class, seeking out tennis partners, or enrolling in a soccer or volleyball league.
Take a dog for a walk. What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones such as certain meats.
Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
Minimize sugar and refined carbs. Aim to cut out as much of these foods as possible. Boost your B vitamins.
Deficiencies in B vitamins such as folic acid and B can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
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.
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day.
Remove sunglasses but never stare directly at the sun and use sunscreen as needed. Don't withdraw from life.
Socialising can improve your mood. Take up some form of exercise. If you haven't exercised for a while, start gently by walking for 20 minutes every day.
Don't avoid the things you find difficult. When people feel low or anxious, they sometimes avoid talking to other people.
Some people can lose their confidence in going out, driving or travelling. For some people, alcohol can become a problem.
You may drink more than usual as a way of coping with or hiding your emotions, or just to fill time. But alcohol won't help you solve your problems and could also make you feel more depressed.
Some people don't feel like eating when they're depressed and are at risk of becoming underweight. 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. 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.
Start with a five-minute walk and work your way up from there. Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much.
Both can make depression symptoms worse. Aim for eight hours of sleep per night. Try to get into a healthy sleeping routine.
Going to bed and waking up at the same time every day can help you with your daily schedule. Getting the proper amount of sleep may also help you feel more balanced and energized throughout your day.
A general practitioner may be able to refer you to a therapist or other specialist. They can assess your symptoms and help develop a clinical treatment plan tailored to your needs.
This may include traditional options, such as medication and therapy , or alternative measures, such as acupuncture. Your provider will work with you to find the best option.
Depression can be debilitating for those that experience it. But there are many effective treatments available that can help you manage your symptoms.
Depression and anxiety can occur at the same time. Although each condition has its own causes, they both share similar symptoms and treatments.
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Medically reviewed by Timothy J. Overview Step back Wallow Today vs. Share on Pinterest Illustrations by Brittany England. Small steps, big impact.