Living with Depression? These Tips will Help you to Regain Control of your Life
When you struggle with depression, you may think that everything feels far more challenging. You may find that you are not able to socialise and that going to work is almost too much to stand. If you have severe depression, then you may feel as though getting out of bed is a struggle too. If you want to drastically improve your quality of life, then this guide will help you out.
Build a Good Support Network
One of the main and most important things that you can do to try and help yourself through a depressive bout would be for you to build a good support network. For some, this may mean that you need to forge some stronger ties with your family or your friends. Knowing that you can count on them for support will go a long way when it comes to improving your depression overall.
Reduce your Stress
When you are under a lot of stress, your body will produce the hormone cortisol. Over the short-term, this is a great thing purely because it helps you to cope when you are under a lot of pressure. Over the long run, it can cause a lot of issues. You may find that you start experiencing issues and one of them is depression. The more you can reduce your stress, the more you can help yourself in the future and the more you can reduce your risk of stress in the future.
Improve your Sleep
Believe it or not, your sleep and your general mood are very much connected. Studies have found that those who have major depressive disorders often have troubles with sleep disturbances. You may find that you struggle to get to sleep, or that you struggle to get out of bed in general. On top of this when you do go to sleep, you may find that you are constantly being woken up. It may be that you see things in your sleep or that you subconsciously toss and turn. This can stop you from getting the rest you need, which of course, can really work against you.
Improve your Eating Habits
Research has shown time and time again that there are in fact links between your mental health and your diet. There have been many studies that show that if you can improve your nutrition then this can help you to stop your mental illness from affecting you as much. There are many essential nutrients that can help you in your fight against depression. Studies have also found that zinc deficiency can easily make the symptoms of depression worse, so this may be worth looking into if you possibly can. Improving your diet can also be the key to reducing your symptoms.
Stop Negative Thoughts
The problem with depression is that it doesn’t just make you feel bad. It also causes you to see things in a more negative light. If you can change this behaviour, then you can significantly improve your mood. CBT therapy works because it can help you to stop the negative pattern of thinking. There are many books and apps out there that you can utilise as well if you want to try and put an end to your unhealthy thinking patterns. These can help you far more than you realise, so don’t be afraid to explore them. Of course, finding the right therapist will also work wonders for you on your journey.
Consider Alternate Treatments
When it comes to medication for depression, one of the most common recommendations you’ll hear is antidepressants. Unfortunately, these have a reputation for their negative side effects such as headaches, sexual problems, tooth decay, and even gastrointestinal problems. It’s for this reason that many people are starting to consider alternate treatments. For example, Spravato is a nasal spray that people have started to use in tandem with their oral antidepressants and is showing signs of success in those who have treatment-resistant depression. Studies show that the success rate of Spravato makes it worth considering as an alternate treatment. There are also other options such as talking therapies, arts and creative therapies, or even just looking after your health to distract you from your depression.
Fight Procrastination
The symptoms of depression include not being able to concentrate. You may also experience fatigue as well and this can make procrastination even more tempting. If you put off things like this then you may find that you end up fuelling your depression and that you experience even more stress, worry and guilt. It’s vital that you set deadlines and that you try and manage your time well. Establish short-term goals and also work hard to try and get some of the more important things done first. If you can do this then you can easily break through those habits.
Do your Chores
Depression can make it very difficult for you to complete any of your household chores. This can include doing the dishes or even paying your bills. If you have a floor that is covered in clothes or if you have a stack of dirty dishes, then this will magnify your feelings and it will increase how worthless you feel. It’s vital that you take control of your daily chores if possible. Start out small and work up to doing more than one project at a time. This will help you to feel much better overall.
