"Depression and anxiety are two major causes of illness and death in the United States and are associated with reduced quality of life, social functioning and excess disability," according to the Centers for Disease Control and Prevention. However, you can make lifestyle changes to reduce the symptoms of depression. Keep yourself active so depression has less of a hold on you.
Sleep More
Not getting the sleep you need can exacerbate your depression and make it harder to deal with, according to the Mayo Clinic. The National Sleep Foundation recommends sleeping seven to nine hours a night. This should help you feel well-rested and more positive. If your depression is keeping you up at night, visit your health care provider. Discuss using a sleep aid to help you establish a healthy sleep pattern.
Support Group
Join a support group to help eliminate feelings of isolation that can accompany depression, recommends the U.S. National Library of Medicine. Instead of feeling like you're the only person struggling with the disease, you'll meet a variety of people fighting the same battles you do each day. Support groups also can help you learn to socialize again. Whether online or in person, having support from other people can help lift you out of your depression. Find a support group in your area (see Resources).
Exercise
Performing 30 minutes of brisk exercise three times a week is just as effective in relieving depression symptoms as drug therapy for short-term medical intervention, according to a 2005 Duke University study. Go running, ride a bike or take a swim each. Such activities can help you feel happier because exercise increases the endorphin production in your brain, according to the Mayo Clinic.
Challenge Negative Thoughts
Negative thoughts about your ability, appearance and general self-worth have a way of creeping up on you and plunging you deeper into a fog of depression. HealthGuide.org recommends challenging your negative thoughts to reduce your depression symptoms. Evaluate your negative thoughts. Think about where they stem from, such as grief, a lack of self-esteem or a feeling of inability. Challenge each negative thought, and replace it with a more positive one (see Resources).
Medical Help
Depression can't always be treated with positive thoughts and exercise. If your depression is the result of chemical imbalances or sudden changes in your life, you may need medical attention. If your depression lasts longer than a few weeks, or is accompanied by thoughts of suicide, make an appointment to see your doctor immediately.
