Depression is a recognized medical illness that a person cannot simply snap out of. The feelings its sufferer experiences are not everyday, run-of-the-mill emotions that can be fixed with a bouquet of roses or bottle of champagne; they are emotions that can impact her life in a such a profound way that her ability to function properly is hindered greatly. Hope is on the horizon, though, as many options exist to assist her in coping and achieving a degree of normalcy she thought was gone for good.
Follow Your Treatment Plan
The usual course of treatment, according to the Mayo Clinic, is medication used in combination with some type of therapy. Aware, a volunteer organization, states that it may take up to six weeks for some of these medications to work. While you may begin to feel discouraged, Aware also notes that it is unrealistic to expect instant results. The only way for you to see any results is to comply with your treatment plan and be patient.
Simplify Your Life
To defeat depression, you must learn to put yourself first and take care of yourself, and you can begin by making your life as simple as possible. Not only do you need to set reasonable goals that you know you can obtain, but you also should not obligate yourself to more activities than you feel up to. And on days when you're feeling a bit down, it's OK to say no to those around you; this gives you a chance to regroup and plan for the next day instead.
Adjust Your Diet
The food you eat has more of an impact on your mood than you might think. HelpGuide suggests eating a healthy breakfast every day and eating every three to four hours to help you maintain stable insulin levels. The more stable your blood sugar, the better your mood. Avoid refined sugars, such as white bread, sweets, cakes and pies; these will cause a spike in your insulin, only to result in a sudden crash in your energy and mood a bit later. Finally, go caffeine free; this stimulant not only interferes with your ability to sleep, but it also can increase your heart rate.
Exercise More
Aware states that taking a few minutes each day to take a short walk and get some fresh air is important. Never breaking your usual indoor routines can aggravate your depression. In fact, regular exercise may be as effective as the antidepressant you are taking, according to HelpGuide. While it may take a few weeks of regular exercise to feel its lasting effects, it may be well worth the time you put into it each day.
Get Enough Rest
Problems with sleep are a common symptom of depression, but too little sleep can also make your condition worse. Your goal should be eight hours of sleep each night. The best way to attain this is by setting a specific bedtime and a specific wake time. Do not sway from these hours unless absolutely necessary.
Form a Solid Support Group
Another key aspect of beating this disorder is to form a solid support group. This can be composed of close friends and family members that you trust implicitly, people you know you can turn to when times become the hardest for you.
You may also want to consider joining a support group for people with depression. Not only will you be surrounded by those experiencing the same emotions as yourself, you may learn new ways of coping and dealing with these emotions from those who have experienced them before you.
