More than 16 million Americans struggle with depression, making it one of the most common mental health conditions in the country. Despite how common it is, many people still feel stigmatized for having it and worry about how to manage it. Thankfully, there are steps you can take to help yourself put depression behind you.
If you’re interested in learning what you can do to help yourself, then you’re in the right place. Read on to learn everything you need to know about treating depression.
Start a Routine
One of the main things depression takes from you is your ability to maintain a regular routine. You might have found yourself sleeping in on weekdays and skipping breakfast or showers just so you can get to work on time. This probably leaves you feeling worse.
One of the best things you can do to help ease your depression is to get back into a routine. Set an alarm and don’t hit snooze. Getting everything done and getting to work on time will help you feel better and more fulfilled.
Get Plenty of Exercise
You might be wondering how exercise can help depression. It’s actually one of the most effective ways for you to conquer stress and increase the natural production of feel-good hormones in your brain.
Exercise, even in small amounts, produces endorphins in your brain. Endorphins make you feel better once you’ve completed your workout. This might seem like a short-term fix, but over time, your brain will become more effective at producing feel-good hormones, and your mood will improve.
You don’t have to have an ambitious plan when it comes to exercise. Try getting in 30 minutes a day. This can be as small as a ten-minute walk three times a day.
Make Sure You’re Getting Plenty of Rest
Many people with depression struggle with getting enough sleep. Unfortunately, not getting enough sleep makes you more likely to be depressed.
The average adult needs between seven and eight hours of sleep per night. If you’re not getting enough shut-eye, then it’s time to make some changes to your life that’ll help you get more sleep.
Start by increasing your sleep hygiene. This means that you don’t use your bed unless you’re sleeping or having sex. Limit screen time in the hours before you need to go to bed, and make sure that your room is cool and free from any bright lights.
Lastly, establish a sleep routine by going to bed and getting up at the same time each and every day (even weekends).
Seek Out a Therapist
When we have stressors in our lives, many people choose to manage their stress by bottling it up. While this can help you accomplish things in the short term and get through your day, it doesn’t help you cope with the stressors you’re experiencing.
Speaking to a therapist on a regular basis can help you work through the stressors you experience on a regular basis. Your therapist can equip you with the tools you need to combat your depression and anything that’s causing you unnecessary stress. Over time, you might find your symptoms of depression begin to diminish.
As with all things, not all therapists are a good fit for everyone. Try a few different ones out to determine if you click with them. If it’s not working, move on to another.
Many people struggle with the idea of taking medication and supplements to help manage their depression. Many people worry that taking medication means that there’s something wrong with them. They might also worry about becoming someone who doesn’t feel anything anymore.
This couldn’t be further from the truth. Many people take prescription medication to manage their mental health, and that doesn’t mean that something is wrong with them. They live happy and fulfilling lives and experience a full range of emotions.
If you start taking anti-depressants and they aren’t working for you, then you need to talk to your doctor about adjusting your dosage or trying another medication.
Thinking about over-the-counter medications? Certain states allow consumers to purchase medication like tianeptine over the counter to help with depression. If you can do this, make sure to check tianeptine dosages to make sure you’re not taking too much or too little.
Seek Support from Your Loved Ones
One of the most difficult parts of depression is the fact that you feel like you aren’t being a good friend or family member. If you feel like you’re letting people down because your depression is keeping you from being there for them, then it might be time to have a conversation with them.
Speak to your loved ones about what you’re experiencing and how it’s impacting your life. Most people are very understanding and will be supportive of you and your needs.
Many people experience depression because they feel like they are stuck in a certain situation. This can be anything from an unhappy marriage to a job you dislike. You might feel like you have no control over your life and your happiness.
If you relate to this, then it’s important to sit down and formulate a plan to make positive changes in your life. Start looking for another job that fulfills you if your current one isn’t working for you. If you aren’t happy with your spouse or significant other, then you should speak to them about your feelings if you feel comfortable.
Being proactive about your future can help you feel like you are in control of your life and help you overcome your depression.
Treating Depression Is Not One-Size-Fits-All
When it comes to treating depression, there is no one treatment that works for everyone. Depression happens for a number of different reasons, and, as a result, there a lot of different ways to treat it. Don’t lose hope if you find that a particular treatment program doesn’t work for you.
Try to remain patient and keep working at it. You will find something that works for you in due time.
Do you want to learn more about enhancing your mental health and becoming happier and healthier? We can help. Check out the rest of our blog for tons of content that’ll get you where you want to be.