How to Navigate Depression Part- 1

Clinical treatment

There are a number of steps you can take to manage, and navigate depression. Making small changes to your daily routine, diet, and lifestyle habits can all have a positive effect.

Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to get treatment. Small lifestyle changes may help you manage these feelings.

Small steps, big impact

If a person feels sustained, intense, feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.

However, there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.

Read on to learn how to incorporate these strategies in a way that makes sense for you.

1. Meet yourself where you are :

Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.

The key to navigating depression is to be open, accepting, and loving toward yourself and what you’re going through.

Every day with this disorder is different. It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be.

2. If you’re up for exercise, consider a walk around the block :

On days when you feel as if you can’t get out of bed, exercise may seem like the last thing you’d want to do. However, exercise and physical activity can help to lower symptoms of depression and boost energy levels.

Research Trusted Source suggests that, for some people, exercise can be as effective as medication at relieving depression symptoms. It may also help prevent Trusted Source future depressive episodes.

Even when you have the feeling that you’re unable to or have very little energy, see if you’d be willing to do the opposite of what your mood is telling you to do, such as curling up in bed. Instead, set a small goal for yourself, such as taking a walk around the block.

3. Know that today isn’t indicative of tomorrow :

Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.

If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.

Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrow’s fresh start.

4. Assess the parts instead of generalizing the whole :

Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.

Try to stop this over generalization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.

Seeing the weight you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.

5. Do the opposite of what the ‘depression voice’ suggests :

The automatic, unhelpful voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to work through it.

If you believe an event won’t be fun or worth your time, say to yourself, “You might be right, but it’ll be better than just sitting here another night.” You may soon see the automatic thought isn’t always helpful.

6. Set attainable goals "

A lengthy to-do list may be so weighty that you’d rather do nothing. Instead of compiling a long list of tasks, consider setting smaller goals. Setting and accomplishing these goals can provide a sense of control and accomplishment, and help with motivation.

Attainable goals can include:

Don’t clean the house; take the trash out.

Don’t do all the laundry that’s piled up; just sort the piles by color.

Don’t clear out your entire email inbox; just address any time-sensitive messages.

When you’ve done a small thing, set your eyes on another small thing, and then another. This way, you have a list of tangible achievements and not an untouched to-do list.

7. Reward your efforts :

All goals are worthy of recognition, and all successes are worthy of celebration. When you achieve a goal, do your best to recognize it.

You may not feel like celebrating with a cake and confetti, but recognizing your own successes can be a very powerful weapon against depression’s negative weight.

The memory of a job well-done may be especially powerful against unhelpful talk and over generalization.

8. You may find it helpful to create a routine :

If depressive symptoms disrupt your daily routine, setting a gentle schedule may help you feel in control. These plans don’t have to map out an entire day.

Focus on creating a loose, but structured, routine that can help you keep your daily pace going.

9. Do something you enjoy…

Depression can push you to give in to your fatigue. It may feel more powerful than preferred emotions.

Try to push back and do something you love — something that’s pleasurable or meaningful. It could be playing an instrument, painting, hiking, or biking.

The byproduct of engaging in meaningful activities can be a lift in your mood or energy, which can further motivate you to continue to engage in helpful activities that help with navigating symptoms.

10. …like listening to music

Research Trusted Source shows music can be a great way to boost your mood and improve symptoms of depression. It may also help you strengthen Trusted Source your reception of positive emotions.

Music may be especially beneficial when performed in group settings, such as a musical ensemble or band.

You can also reap some of the same rewards simply by listening.