Nothing feels normal when one is dealing with depression. Most of the time, a depressed individual will struggle with everything, for instance, getting up and preparing for work and socializing not only with friends but also with family members.
Certain things that seem simple when one is healthy, like even getting out of bed, can prove to be a struggle. However, there are some of the things that are recommended for depression patients to help them cope with depression and help them improve their quality of life. Below is a list of eight tips to help one live with depression.
1. Building a support network
This is one of the most important things one has to do besides medication and therapy. Going for medication and therapy can indeed help, but when you have unsupportive people around you, it becomes difficult to cope with depression. Strong social support for some individuals means that they have to forge stronger bonds with families and friends.
This gives one some form of security and confidence booster because they know that they have people they can count on for support. This goes a long way towards improving a depressed person state. For some people, all they need is a support group, and they make it their key factor.
A support network can involve a community group that creates time to meet in your area. Alternatively, you can find an online support group that you fit in.
2. Live a stress-free life
Stress results in the production of the hormone cortisol to help your body cope with the situations causing stress in your life. However, when this hormone is produced in large levels, it becomes problematic for you, causing conditions such as depression. Working on your stress-causing situations and taking control measures can be helpful because it will reduce your risk of suffering depression.
3. Exercise sleep hygiene
There is a close relationship between sleep and mood. In a study conducted in 2014, it was found that an average of 80% of individuals that suffer from significant depression have problems sleeping.
However, there is also a chance that exhaustion can make one struggle to sleep or find difficulties in getting out of bed. Exercising sleep hygiene can improve the quality as well as the quantity of your sleep.
Things to do to ensure good sleep hygiene
- Make sure all your electronics are turned off an hour before you go to bed.
- Always use dim light during the study.
- Refrain from using your bed for work but sleep and sex
- Do relaxing activities
4. Work on your eating habits
Various studies have found a relationship between diet and mental health. Some studies have proven that eating healthy food can help treat mental illnesses. Many nutrients are essential for the brain and can affect depression.
For instance, in a study done in 2012 shows that when Zinc is lacking in the body, it increases depression symptoms. This is why it is essential to check on your diet with your physician to help reduce depression symptoms.
5. Learn to be positive
Most of the time, depression pushes one to think of everything negatively. However, working on your thoughts so that you are positive always can improve your moods. You can achieve this by going for therapy, specifically cognitive behavioral therapy that works to boost your confidence and instill positive thinking tips in you.
Alternatively, you can go for self-help books, online courses, and apps that can guide you to change your thinking patterns to positive thinking.
6. Stop procrastination
Symptoms such as fatigue and problems in concentrating that are associated with depression can result in procrastination. This increases stress levels, worry, and guilt. You are supposed to set short-term goals and make sure you meet your deadlines because this will motivate you and help you break procrastination habits.
7. Do your household chores.
It is indeed a challenge to work on your household chores with depression, but having a house full of dirty clothes and dishes can accelerate the symptoms of depression. This is why it is good to get up, and getting a hold of your day and household is recommended to make you feel better and see that you are worthy. When you see progress in your home, you get motivated to get out and work as usual.
8. Make a personal wellness toolbox
A wellness toolbox contains tools to help you find yourself when you feel like you are lost and down for some reason. Different tools work best for different people, which is why you are supposed to pick the tools that work best for you.
Examples of the content of your wellness toolbox include
- Taking a warm shower
- Cuddling with your pet
- Listening to your favorite songs
- Reading a book
These are just a few of the tools. You can use these tools when you have a hard time to soothe and make you feel your best.