10 things that will help you feel better if you have depression
When you have depression the thought of having to go about your day-to-day routine can seem overwhelming.
When you have
depression the thought of having to go about your day-to-day routine can seem
overwhelming. The sadness you experience can leave you feeling drained, lacking
the motivation you need to be able to perform even the simplest of tasks. But don’t
worry, help is at hand. The following 10 tips should help you pick yourself up
and get back on your feet:
1.Plan your day
People with depression often find that the most difficult thing is getting
going in the morning. It’s worth making the effort however, as studies have
shown that getting involved in any kind of activity, no matter how small or
insignificant, will help improve your mood. So, if you’re lacking motivation,
try making a list of things you’d like to accomplish during the day and do your
very best to stick to it. That being said, try not to be overly demanding with
yourself right at the start.
As most days you won’t feel up to doing anything at all, try to plan
activities that you can do with someone else – someone that you feel
comfortable with and who helps you feel better. Knowing someone else is
depending on you will help you get going.
3.Make time for
If things are starting to get on top of you and you find your stress
levels are going up, take a moment to reflect on and address some of the things
that are bothering you. Try your best to put things back in perspective – only
then will you be able to let go of the less important things. We know that
letting go can be difficult, but you owe it to yourself to try.
Outdoor activities like group sports are the best. Try to get involved in
some kind of physical activity every day, gradually increasing the intensity as
you go. If you need ideas as to what kind of activity to try, why not ask your
doctor for advice.
5.Cut down on
the amount of stimulating substances you consume
Take special care to control the amount of coffee, energy drinks, tobacco
and alcohol you consume. These substances will adversely affect the quality of
the sleep you get, meaning your mood and energy levels the following day will
Try to eat
regular, preferably five small meals a day. Make sure you’re getting enough
fruit (both fresh and dried), veg, pulses, protein and healthy fats (i.e. those
found in olive oil). Make sure your shopping list includes oily fish and whole
This age-old technique can help you relax, while at the same time boosting
your self-esteem. Ideally you should meditate once in the morning and then
again in the evening. Start off with shorter sessions of around five minutes or
so and gradually increase to 10, 15, 20 minutes and so on. If you’re serious
about meditation, you might decide it’s worthwhile booking an appointment with
Do your best not to shut yourself away. Try instead to share your
thoughts and feelings with others. Letting people know how sad you’re feeling
will help you stop going over and over the same negative thoughts until they
spiral out of control. Your friends and family will be able to help you see
things in a more positive light.
9.Make sure you’re
getting enough sun
Feeling the sun on your face as you walk through the park will help cheer
you up – leaving you feeling happy and relaxed. So try to take a walk in the
sun once a day if at all possible.
Not getting enough quality sleep will only serve to aggravate your bad
mood. It also leaves you feeling tired, lethargic and unable to concentrate.
Try to go to bed at the same time every day and make sure you get your eight
hours. That being said, try not to exceed 9 hours, as that can be equally
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