According to the Anxiety and Depression Association of America, Major Depressive Disorder affects approximately 14.8 million adults (about 6.7 percent of the US population). I was diagnosed as a teenager, and I’ve spent the last 20 years learning to manage my depression. Here are five tips that may ease (or prevent) a depressive episode:
1) Rest
Depression can cause sleep disturbances. Likewise, sleep disturbances (particularly insomnia) can result in anxiety or depression. Getting plenty of rest and relaxation is crucial for maintaining mood stability. Develop a healthy sleeping routine, including a regular sleep-wake schedule and limited light exposure in the evenings. Making time for quiet activities throughout the day—such as meditation, reading, or listening to soothing music—can also be helpful.
2) Exercise
According to the Mayo Clinic, “exercise can ease symptoms of depression and anxiety.” It can even keep symptoms from returning once you’ve recovered. This is likely due to an increase in depression-reducing chemicals in the brain (those ‘endorphins’ you’re always hearing about!). Of course if you’re feeling depressed, going to the gym may sound daunting. The good news is that even something as simple as walking around the block can change your mood. Start with small goals—like a short walk to a nearby park, coffee shop, or friend’s house—and try gradually increasing the frequency of your walks or the distance you travel.
3) Eat Well
Many studies have suggested that the way we eat contributes to the way we feel. Refined sugar and processed foods cause drops in blood glucose levels, which negatively impact energy and mood. Alcohol is a depressant, and can be particularly problematic for people who deal with mood disorders. A diet rich in fresh fruits and vegetables, lean protein, and complex carbohydrates, may help lessen symptoms of depression.
4) Build a Support Network
It starts with finding the right mental health professionals. A good therapist is an absolute necessity, so don’t just pick a name randomly from a directory. Because there are many different approaches to therapy, it’s important to do some research. Look into a few different types of therapy—such as Cognitive Behavioral Therapy, Psychoanalysis, or Acceptance and Commitment Therapy—and see what appeals to you. Come up with a list of questions (the American Psychological Association offers some basics on their website: apa.org) and interview several therapists, in person or over the phone. You can also ask friends and family for recommendations. If you feel you may need medication, talk to a therapist or healthcare provider about finding the right psychiatrist.
Surrounding yourself with friends and family who are supportive is equally important. It’s tempting to isolate yourself during a depressive episode, but this can make things worse. Practice reaching out, and make sure to tell your loved ones how they can best support you. You may also consider joining a support group.
5) Be Gentle With Yourself
Symptoms of depression often interfere with our daily lives. During an episode of depression you may feel more tired, less focused, and be temporarily unable to fulfill obligations. Give yourself a break. Be patient with yourself and your depression. Do what you can to care for yourself, and trust that the episode will pass.
For more information on support groups, help finding a professional, or general information on mood disorders, visit the Depression and Bipolar Support Alliance at dbsalliance.org.
World Suicide Prevention Day is on September 10. On this day, 30 percent of profits made from Kelley Clink’s book A Different Kind of Same will benefit the Alliance of Hope for Suicide Loss Survivors. Learn more about how you can get involved here.
Photo by Kim Cafferky
Kelley Clink
Latest posts by Kelley Clink (see all)
- Five Ways to Combat Depression - September 9, 2015
