1. Let Your Pet Nuzzle Blues Away
Sometimes your pet really can be your best
friend, and that's good therapy. When you play with him, you take your mind off
your problems. And when you take care of him, you're focused on something
outside yourself, which can be therapeutic.
2. Eat Smart to Lift Mind and Body
No specific foods treat depression, but a
healthy diet can be part of an overall treatment plan. Build your meals and
snacks around plenty of fruits, vegetables, and whole grains.
3. Choose Foods to Boost Your Mood
Some studies say omega-3 fatty acids and
vitamin B12 may ease the mood changes of depression, especially for people who
may not get enough of these nutrients. Fatty fish like salmon, tuna, and
mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green
vegetables. Seafood is a good source of B12, but vegetarians can get it in
fortified cereals, dairy products, and supplements.
4. Try Low-Fat Carbs for a Pick-Me-Up
Carbohydrates raise your level of the brain
chemical serotonin, which enhances your sense of wellbeing. Go for low-fat
options like popcorn, a baked potato, graham crackers, or pasta. Carbs from
vegetables, fruit, and whole grains are even better choices -- they also give
you fiber.
5. Drink Less Caffeine
Do you really need that third cup of
coffee? Anxiety often happens along with depression. And too much caffeine can
make you nervous, jittery, or anxious. While scientists haven't found a clear
link between caffeine and depression, cutting back on it may help lower your
risk for the condition and improve your sleep.
6. Treat Your Aches and Pains
When you hurt, it's hard to stay in a good
mood. Work with your health care team to treat your depression and your pain.
7. Work Out to Change How You Feel
Exercise works almost as well as
antidepressants for some people. And you don't have to run a marathon. Just
take a walk with a friend. As time goes on, move more until you exercise on
most days of the week. You'll feel better physically, sleep better at night,
and boost your mood.
8. Choose an Exercise You Enjoy
If you don't like to run, you won't last
long training for a 10k race. But you will stay with an exercise plan you like.
You can take walks, go golfing without a cart, ride a bike, work in your
garden, play tennis, or go swimming. The important thing is to pick something
you like. Then you'll look forward to it and feel better when you do it.
9. Exercise With Others for Support
Connections with other people can help you
overcome the sluggish, lonely feelings of depression. Join an exercise group or
work out with a friend. You'll stay in touch and have support to keep yourself
on track.
10. Be Sure You Get Enough Sunlight
Do you feel more depressed during darker,
cold months? You may have seasonal affective disorder (SAD). It's most common
in the winter, when there's less sunlight. You can treat SAD with light
therapy, antidepressants, and talk therapy.
11. Explore Your Creativity
Painting, photography, music, knitting, or
writing in a journal are all ways you can explore your feelings and express
what's on your mind. The goal isn't to create a masterpiece. Do something that
gives you pleasure. It may help you better understand who you are and how you
feel.
12. Make Time for Mindful Relaxation
Stress and anxiety can add to your
depression symptoms and make it harder to recover. Learn to relax and you can help
restore a sense of calm and control. You might consider a yoga or meditation
class. Or you could simply listen to soothing music while you take a long, warm
bath.
13. Get Involved in Your Community
When you spend time with people or causes
you care about, you can regain a sense of purpose. And it doesn't take much to
get started. You can volunteer with a charity. Or join a discussion group at
the library or at church. You'll feel good about yourself when you meet new
people and do new things.
14. Keep Friends and Family in Your Life
The people who love you want to support
you. If you shut them out, they can't. If you let them in, you'll feel a lot
better. Call a friend and go for a walk. Have a cup of coffee with your
partner. You may find it helps to talk about your depression. It feels good to
have someone listen.
15. Get the Sleep You Need
Depression makes it hard to get good rest.
Some people sleep too much. Others can't fall asleep easily. As you recover,
relearn good nighttime habits. Start by going to bed and getting up the same
times each day. Use relaxation techniques to help you drift off. Quality
shut-eye makes your mind and body feel better.
16. Avoid Alcohol and Drugs
They can slow your recovery from depression
or stop it in its tracks. They can also make the condition worse and keep
antidepressants from working well. If you have a problem with substance abuse,
ask for help now. You'll have a far better chance of getting past depression.
17. Stick to Your Treatment
Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.
Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.
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