How to Navigate Depression Part-2

1. Spend time in nature :

Spending time in nature can have a powerful influence on a person’s mood. Research suggests that walks in nature may improve depressive symptoms in people with clinical depression.

Time in natural spaces may improve mood and cognition, and lower the risk of mental health disorders. However, there’s only limited research on the direct effect of nature on those with clinical depression.

Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.

2. Or spend time with loved ones :

Depression can tempt you to isolate yourself and withdraw from people you love and trust, but face-to-face time can help wash away those tendencies.

If you’re unable to spend time together in person, phone calls or video chats can also be helpful.

Try to remind yourself these people care about you. Resist the temptation to feel like you’re a burden. You need the interaction — and they likely do, too.

3. Use writing or journaling to express your feelings :

Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too. Research has shown that keeping a journal can be a beneficial add-on method for managing mental health conditions.

Writing down your thoughts can help you express what you’re feeling more clearly. It can also help you keep track of what symptoms you’re having each day and identify what causes them.

You can make a goal to write for a few minutes each day or week. Most importantly, what you want to write about is completely up to you.

4. Try something new entirely :

When you do the same thing day after day, you use the same parts of your brain.

Research shows doing new things can feel rewarding improve your overall well-being and strengthen your social relationships.

To reap these benefits, consider trying a new sport, taking a creative class, or learning a new cooking technique.

5. Volunteering can be a great way to do both :

Knock out a few birds with one stone — spending time with other people and doing something new — by volunteering and giving your time to someone or something else.

You may be used to receiving help from friends, but reaching out and providing help may actually improve your mental health more.

Bonus: People who volunteer experience physical benefits, too. This includes a lowered risk Trusted Source of hypertension.

6. You can also use this as a way to practice gratitude :

When you do something you love, or even when you find a new activity you enjoy, you may be able to boost your mental health more by taking time to be thankful for it.

Research shows gratitude can have lasting positive effects on your overall mental health.

What’s more, writing down your gratitude — including writing notes to others — can be particularly meaningful.

7. Incorporating meditation may help ground your thoughts:

Stress and anxiety can prolong your depression symptoms. Finding relaxation techniques can help you lower stress and invite more joy and balance into your day.

Research suggests activities such as meditation, yoga, deep breathing, and journaling may help you improve your sense of well-being and feel more connected to what’s happening around you.

8. Assess your diet :

There’s no magic diet that will treat depression. 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.

If you have the means, consider meeting with a doctor or registered dietitian for guidance.

Eating a diet rich in lean meats, vegetables, and grains may be a great place to start. Try to limit stimulants such as caffeine, coffee, and soda, and depressants such as alcohol.

9. Consider limiting drugs and alcohol :

Substances such as drugs or alcohol can contribute to perpetuating feelings of sadness.

On the other hand, people who live with addiction may experience symptoms of depression.

You may want to consider limiting or avoiding the use of alcohol and other substances to help your depressive symptoms.

10. Getting enough sleep can also have a noticeable effect :

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 8 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.

11. Accept the validity of your emotions:

Suppressing and compartmentalizing your feelings may seem like a strategic way to cope with the difficult symptoms of depression. But this technique is ultimately unhealthy and ineffective.

If you’re having a down day, acknowledge it. Notice and name your emotions and try to bring your attention to engaging in activities that are helpful instead of focusing on the emotions.

Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.

12. Consider clinical treatment :

You may also find it helpful to speak to a professional about what you’re going through. 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 various options, such as medication and therapy.

Finding the right treatment for you may take some time, so be open with your doctor or healthcare professional about what is and isn’t working. They’ll work with you to find the best option.