Depression is becoming more and more common in today’s society. Depression is a mental disorder that negatively affects one’s mood, along with their thoughts, feelings, and behaviors. It could be caused by serious medical conditions such as cancer or heart disease, but it could also be caused by drugs or alcohol abuse, or just stress from everyday life.
Those who suffer from depression usually experience symptoms such as feeling sad for prolonged periods of time while experiencing other emotional problems like anxiety and irritability.
It can happen to anyone at any age; the most common age group for developing depression are teens aged 13-18 years old because this is when many people start to feel the effects of social pressures put on them through school work and relationships. There are many ways to treat depression, but here are 25 of the best:
Spend time with friends and family
Stress from work or school can be relieved when you spend time with people who make you happy. When your mind is occupied by things outside of yourself, this helps to distract you from feelings of sadness, isolation, and hopelessness.
Exercise for at least 30 minutes a day
Exercise has been shown in studies to provide relief from depression because it releases endorphins that improve mood and reduces stress. It’s also proven to increase self esteem and the ability to cope with daily problems while improving sleep quality!
Participate in activities that bring happiness
When feeling depressed, some people withdraw themselves from society but doing activities such as reading books, watching movies, cooking, or even cleaning your home can make you feel better. It’s important to find things that make you happy and do them!
Eat a healthy, well-balanced diet
Avoiding foods with a lot of sugar and caffeine will help give you more energy while avoiding foods with artificial colors could improve mood. Focus on eating vegetables, fruits, lean proteins, and whole grains for the best results.
Get plenty of sleep each night
Lack of sleep can increase feelings of anxiety and depression so it is extremely important to get 8 hours of sleep every night as this allows time for your body and mind to rest and recover from daily activities such as school or work!
Limit exposure to social media/screens
Studies show that too much social media and screen time not only worsens feelings of depression but also anxiety. Research shows that children and teens who use social media excessively (more than two hours a day) were shown to be 28% more likely to suffer from mental health problems. So limit your screen time!
Open up and talk about how you feel
It is very important to open up and talk about mental health with someone such as family, friends, or even a professional as sometimes just talking about how you’re feeling can help relieve stress and actually improve mood! The best thing to do if you’re having trouble opening up is simply saying, “I need to talk.”
Create a journal or scrapbook
When you’re feeling down, writing in a journal or scrapbook can help release your emotions and thoughts. This is a great way to express yourself without having to worry about how other people will react.
Certain smells such as lavender, chamomile, vanilla, and citrus have been known to improve moods and promote relaxation. When feeling down, try using an essential oil diffuser or candles with these scents for an instant mood boost!
Take up a new hobby
When you’re feeling down, it might be helpful to take up a new hobby as this can help occupy your time and give you a sense of accomplishment. Try painting, cooking, dancing, biking- anything that you’re interested in!
Avoid alcohol and drugs
Using drugs or alcohol to relieve stress or sadness can actually make depression worse in the long run. Substance abuse can also lead to addiction and other mental health problems.
Practice meditation or mindfulness
When feeling overwhelmed or stressed, practicing mediation or mindfulness can be very helpful. This involves clearing your mind and focusing on the present moment which can help reduce negative thoughts and improve mood.
Laughter is a great way to boost mood and it’s free! Watching funny movies, reading jokes, or simply hanging out with friends who make you laugh are all great ways to increase laughter in your life.
Take breaks from work
Depression can be caused by stress from work, so it’s important to take breaks and relax. This could mean taking a few 10 minute walks throughout the day or listening to music for a few minutes each hour.
Spend time in nature
Being in a natural setting such as a park, lake, or the ocean can boost mood and decrease feelings of stress and anxiety. Being in nature reduces inflammation in the body which is linked to depression so try going for a hike next weekend!
Focus on the positive things in life
When you wake up in the morning, spend a few minutes thinking of five good things that happened to you during the day. This simple practice will set a positive tone for your day and keep you motivated on your path towards happiness.
A nutritious breakfast sets the tone for the day and can help improve mood. Eating breakfast also helps you stay alert and focused throughout the morning.
Caffeine can cause feelings of anxiety and jitters, so try to avoid drinking coffee, tea, or energy drinks if you’re feeling down.
Organize your life
Having a tidy and organized life can help reduce stress and feelings of depression. Feeling overwhelmed by clutter or chaos can increase feelings of anxiety and sadness.
Talk to a therapist
If you’ve been struggling with depression for a while or it’s interfering with your daily life, talking to a therapist could be very helpful. Therapists are trained professionals who can help you understand your depression and learn coping mechanisms.
Meditation can be when you sit quietly with your thoughts for a set period of time in order to promote mindfulness, self-awareness, and mental clarity. When feeling down, try meditating for at least 10 minutes per day in order to reduce stress and anxiety.
Don’t compare yourself to others
Everyone has their own journey through life so there’s no point in comparing yourself to others or trying to keep up with them. Be your best self each day by doing the things that make you happy!
Reduce social media use
Social media platforms such as Facebook, Twitter, Instagram, etc., are designed for people to share their perfect lives with others. This can make people compare their own lives to other peoples, which makes them feel inadequate about themselves. Try deleting social media apps off your phone for a few days and see if you notice any difference in mood!
Eat more protein
Protein is important for maintaining healthy brain function, but it can also help improve mood. Try eating some eggs or Greek yogurt in the morning to start your day off right!
Practice deep breathing
Deep breathing consists of inhaling deeply through your nose, expanding your stomach as you breathe in, holding it for a moment or two, then exhaling fully through your mouth until all breath is gone. Try doing this for 5 minutes right before bed to help you fall asleep faster and improve sleep quality.
Thanks for reading! Remember that depression affects over 300 million people worldwide so if you’re struggling with mental illness talk to someone about it- don’t suffer alone! If this article was helpful, please consider sharing it with others who may also find it useful.