Look for support from people who make you feel safe and cared for. Make face-time a priority. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away. Find ways to support others. So find ways-both big and small-to help others: volunteer , be a listening ear for a friend, do something nice for somebody. Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated.
Caring for a pet can also get you outside of yourself and give you a sense of being needed-both powerful antidotes to depression. Join a support group for depression.
Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. Invite someone to a ballgame, movie, or concert. There are plenty of other people who feel just as awkward about reaching out and making friends as you do. Be the one to break the ice. Call or email an old buddy. Aim for eight hours of sleep. Get on a better sleep schedule by learning healthy sleep habits.
Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems , or unsupportive relationships, and find ways to relieve the pressure and regain control.
Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation. Spend time in sunlight. Getting outside during daylight hours and exposing yourself to the sun can help boost serotonin levels and improve your mood.
Take a walk, have your coffee outside, do some yard work, or double up on the benefits by exercising outdoors. If you live somewhere with little winter sunshine, try using a light therapy box. Come up with a list of things that you can do for a quick mood boost. But exercise is a powerful depression fighter —and one of the most important tools in your recovery arsenal.
Research shows that regular exercise can be as effective as medication for relieving depression symptoms. To get the most benefit, aim for at least 30 minutes of exercise per day.
A minute walk can improve your mood for two hours. Your fatigue will improve if you stick with it. But research shows that your energy levels will improve if you keep with it. Exercise will help you to feel energized and less fatigued, not more. Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking , weight training, swimming, or martial arts—where you move both your arms and legs.
Add a mindfulness element, especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing. Pair up with an exercise partner. Not only does working out with others enable you to spend time socializing, it can also help to keep you motivated.
Try joining a running club, seeking out tennis partners, or enrolling in a soccer or volleyball league. Take a dog for a walk. Minimize sugar and refined carbs. Reduce your intake of foods that can adversely affect your mood, such as caffeine, alcohol , trans fats, and foods with high levels of chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish salmon, herring, mackerel, anchovies, sardines , seaweed, flaxseed, and walnuts. Try foods rich in mood-enhancing nutrients, such as bananas magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to boost feel-good serotonin levels and spinach magnesium, folate to reduce agitation and improve sleep.
Avoid deficiencies in B vitamins which can trigger depression. Eat more citrus fruit, leafy greens, beans, chicken, and eggs. That your situation is hopeless? Supporting a partner with depression, both emotionally and practically, can help them go through the recovery process. While it can be rewarding, caring for someone with a mental health condition is also challenging. Caregivers should practice regular self-care to look after their own mental well-being.
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Sadness does not…. Doctors often prescribe medications and counseling, but diet can also make a difference. How to support a partner with depression. Medically reviewed by Timothy J. Legg, Ph. Questions to ask about symptoms Questions to avoid Ways to support a partner Professional support Summary Many people find themselves supporting a partner with depression at some point in their lives.
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Share on Pinterest When a person is supporting a partner with depression, it is essential to make time to enjoy hobbies and other activities. If you do that, your partner will feel supported and understood, which in and of itself can help them move forward out of the depressive state. Jason Brick is a freelance writer and journalist who came to that career after over a decade in the health and wellness industry.
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