Depression is complicated, and it’s a deeply personal experience that can affect every area of your life, from your work to your relationships and even your physical health. Depression is a dangerous disease that takes time to overcome. Treatment should always be personalized and guided by healthcare professionals and even a team of professionals in some cases, many people find.
Combining medical support with everyday strategies can help to ease those symptoms over time. Some individuals also explore options like medical marijuana to help to manage depression related symptoms such as insomnia or chronic anxiety. But it’s very important that you approach any treatments under proper medical guidance. Let’s take a look at five ways that you can manage depression and support your overall well-being.
- Build a daily routine. The smallest of tasks can feel overwhelming when your brain does not want you to let it happen. A structured routine can help you to bring some order to your day and make life feel much more manageable. You can start simple, Just wake up and go to bed at the same time every day. Schedule your meals at the same time and include time for rest and self-care. Don’t overbook yourself, instead aim for balance of structure and flexibility over time. Maintaining a routine can restore a sense of normalcy and purpose.
- Keep your body active. One of the most powerful natural tools for management is exercise. Regular physical activity can boost endorphins and serotonin levels, which calms your brain. You don’t have to hit the gym hard to see the benefits though. Even a 20 minute walk, some light stretching or yoga can make a difference. The goal isn’t perfection here, but it’s consistency, so start where you are and build up slowly.
- Practice mindfulness and self compassion. Mindfulness practices such as meditation, breathing exercises, or even journaling can help to calm racing thoughts and bring you into the present moment, which is the goal. Negative self talk and rumination is not easy to handle on a daily basis, so practising self compassion is equally important to counteract it. Speak to yourself as you would a close friend going through a hard time. There are apps out there like Insight Timer and Calm that can offer guided sessions specifically for stress and depression.
- Reach out to others. Depression can make you want to withdraw, but isolation often worsens your symptoms. Make an effort to stay connected, even if it’s just through a text message or a short phone call. If you’re talking to friends or family and that feels too difficult, consider joining a support group.
- Seek help. If it feels persistent or overwhelming, don’t hesitate to reach out to a mental health professional. Therapies can help and be highly effective for management of depression. In some cases, medication may also be recommended, and there’s no shame in needing that help. Seeking support is a strength, not a weakness.