When living with depression, you can make some changes to help ease your symptoms. If you’re feeling down, you may forget to engage in your routine. Therefore, you should examine your schedule to see if you have neglected your self-care. First, you will want to focus on restoring your habits to keep up your health and well-being. However, after you do that, you might benefit from integrating other lifestyle habits to cope with depression.
Why Is Having a Routine for Depression Helpful?
Many people wonder how to manage depression. In many cases, medication and counseling can help. However, routines are also an essential part of coping with depression symptoms during treatment. With mental health issues such as depression, negative thoughts can be at the forefront of your mind, especially in times of stress or uncertainty. However, when you create a daily routine, you know what will happen and when. Organizing your life around an expected schedule can make countering negative thoughts of depression easier. The mental work of changing your internal monologue starts in therapy, though.
How to Find Motivation When Depressed
One significant depression symptom is a lack of motivation. Therefore, you need to use caution when choosing the habits you add to your daily routine. First, pick goals you can work toward for life and make them reasonable. For instance, instead of committing to getting eight hours of sleep, then berating yourself if you fall short one night, focus on improving your overall sleep hygiene. Or, instead of training to run a marathon when you’ve previously been inactive, start with a five-minute walk every day and work your way to longer times and more intense workouts from there. Next, don’t try to add all the self-care habits for depression into your life at the same time. You may feel overwhelmed and lose motivation. Start with one, and as you become adept at that habit, add another. Lastly, make time to celebrate even small wins. For example, if depression has made it challenging for you to get out of bed on time for work, give yourself a small reward after the first day you get to work on time. Then, treat yourself when you achieve a one-week streak. Little rewards can motivate you to continue your new healthy habits. Choose things you enjoy, whether it’s a book, a scented candle, a video game or a streaming subscription.
Habits to Manage Depression
As noted, a routine is helpful. Therefore, many tips for depression rely on creating healthy habits that you do daily. These include eating a balanced diet, moving your body, spending time outside and connecting with others. However, start small when developing your habits. Pick the one that sounds easiest to integrate into your life now and add it to your routine. Bring other hobbies into your lifestyle when you feel ready.
1. Eat Healthy Foods and Drinks Daily
The foods and drinks you take into your body have a significant impact on your mood. Getting enough nutrients can keep your mind and brain operating at their peak. Plus, if your diet lacks vitamins and minerals, your body may not be capable of producing the neurotransmitters necessary to keep depression at bay. Vitamin D and omega-3 fatty acids are two nutrients the brain needs for optimal functioning. Beverages are another critical component of your diet to watch for controlling depression. For instance, a study showed people who drank four or more sodas daily had a 30% increased chance of being depressed. People who chose unsweetened regular or decaf coffee had fewer incidents of depression.
2. Move Your Body
Exercise has measurable benefits for your mind and body. People with depression often have smaller hippocampus regions of their brains. Exercise increases the growth of nerve cells in this area, helping improve connections and ease depression. You don’t have to go to the gym or buy running shoes. Start small, but check with your doctor if you have never exercised before. Initially, you may begin with walking to your mailbox or walking around the block. You might even try to do housework to get your body moving. Even working out for only five minutes a day can help, especially when you increase your stamina so you can exercise for longer periods at a time. If you want a more structured routine, look for online videos to guide you through stretching, strength exercises, cardio or yoga. These videos can motivate you to exercise. Plus, if you schedule time each day for your workouts, it will be easier to continue them as you adapt to the new hobby.
3. Spend Time Outside
Recent studies have connected spending time outside with improved moods in those with depression. You can combine time outdoors with a workout by taking a walk around your neighborhood. Even sitting in the sun near a tree or field may help. Another study indicated that residents had lower levels of depression and anxiety symptoms in neighborhoods with more green space. Additionally, if you take time outside your home, you have a greater chance of connecting with your neighbors or meeting friends.
4. Connect With Others
Creating and maintaining social connections is vital to coping with depression. Low social connectivity has correlations between higher levels of depression and pain among breast cancer patients, plus health effects such as high blood pressure and lower immune function. Therefore, having meaningful connections with others benefits your mind and body, both of which depression can negatively impact. Connecting with others can mean talking to friends, meeting neighbors or participating in online depression support groups. One study showed that those who had peer support for depression lowered their symptoms more effectively than those without. Other ways to connect with others include talking to family or volunteering. If you can care for a pet, bonding with an animal could also help you to feel a connection to another living being. Having a dog will also make it easier to go outside and exercise because you will have to take your canine companion for daily walks.
Talk to a Professional Counselor About Depression
For some people, changing their routine might help ease depression symptoms. However, talking to a professional counselor is always the best plan for anyone with depression. A counselor can motivate you to keep doing your healthy habits for depression. Contact us at Merrimack Valley Psychological Associates to schedule an appointment with a counselor for the extra support you need to help you cope with depression.
Reviewed By
Dr. David Rainen, PsyD.
I am a licensed clinical psychologist with an extensive background treating a variety of different ages, situations, emotional and mental health disorders in individuals and their families. As part of my 10 year professional and training career in psychology, I have developed and refined my skills and approaches through my work in a variety of diverse settings including: hospitals, community outpatient facilities, college counseling centers, secure and unsecure inpatient/residential treatment programs, and therapeutic day schools.