Depression can make you feel helpless and hopeless, but you can beat this common mood disorder. Empower yourself by learning healthy habits. Diet, exercise, sleep and stress are all associated with mood. In addition to traditional treatments, such as medication and therapy, healthy lifestyle changes can put you on the path to wellness.
Step 1
Reduce stress. Stress can worsen depression symptoms, according to the Depression and Bipolar Support Alliance. Learn to identify your triggers, such as specific people or situations, and plan ahead when you know you will face them. Talk about your stressors with your health care provider. Practice stress management techniques, including yoga, meditation, massage, exercise or writing in a journal. Don't use alcohol or illegal drugs to cope because they can make depression worse.
Step 2
Establish a consistent sleep schedule. Adopt a regular bedtime ritual, such as taking a bath and listening to soothing music. Avoid caffeine, exercise or large meals late in the day. Aim for seven to nine hours of sleep a night.
Step 3
Eat a balanced, varied diet. Limit intake of fat, cholesterol, sugars and salt. Eat whole grains, low-fat dairy products, lean meat, legumes, fruits and vegetables. Avoid crash diets or skipping meals. Boost your B vitamins. Skip sugary, simple carbs.
Step 4
Engage in regular physical activity, which enhances the action of mood-boosting neurotransmitters. Pick an activity you enjoy. Vary your routine to beat boredom. Aim for 30 minutes a day, three to five times per week. Short, 10-minute bursts of activity throughout the day can also help. Consult your health care professional before beginning an exercise routine.
Step 5
Nurture healthy relationships. Being around others can help you feel less depressed, according to HelpGuide.org. Volunteer or take classes to meet others. Ask others questions about themselves to show interest in them. Be supportive to friends you already have. Remind your family and partner that your depression was not caused by them. Join a support group for depression.
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