Everyone experiences sadness at some point or another, but depression is more than just occasionally feeling blue. If you are depressed, you might feel guilty, worthless, fatigued and tearful. You may lose interest in favorite activities and notice changes in your sleeping and eating habits. Some people who are depressed have thoughts of suicide. The National Institute of Mental Health recommends visiting a doctor if you think you are suffering from depression, and there are steps you can take at home in addition to professional medical treatment.
Exercise
Try to exercise for at least 30 minutes each day. Help Guide explains that regular physical activity is highly effective in improving mood and energy levels. Exercising boosts your neurotransmitters and endorphins, so find an activity you enjoy and try to stick with it. Some people with depression use exercise as a positive coping mechanism and a way to distract themselves from dysfunctional thinking. If you exercise outside, you can get the added benefits of sunlight. Lack of exposure to sunlight may make depression worse.
Make Lifestyle Changes
What you eat and when you eat it can have a major effect on your mood, so try to maintain a healthy, regular and balanced diet. Skipping meals can make you feel more tired or irritable. If you consume too much sugar, you may initially feel energized, but will likely experience a "crash" later on. Also, try to get an adequate amount of sleep each night and maintain a regular sleep schedule. Some people with depression experience insomnia or hypersomnia, and regulating your schedule may improve your overall mood. Avoid alcohol and drugs, as these can make your symptoms worse. Follow the treatment plan you and your doctor establish, and take all prescription medications as directed.
Connect With Other People
The Mayo Clinic reports that you have a great risk of becoming depressed if you lack personal relationships. You can enhance your treatment and recovery process by building a social support network and cultivating relationships. You may have isolated yourself from friends and family due to depression, but reach out to them for encouragement and connection. Help Guide also suggests taking part in social activities even when you do not feel like doing so. The Depression and Bipolar Support Alliance offers information about in-person and online support groups.
Maintain Realistic Expectations
After you seek treatment, you may hope for instantaneous positive results. Treatment for depression takes time, and you may not notice immediate improvement. Do not feel discouraged, but look forward to your mood improving progressively with time.
