(Health.com) With the economy stuck in neutral, people have more reasons to be depressed—and less money to treat their depression—than in the past… [But] there are many things you can do to help yourself feel better.
Don't blame yourself…
“You need to be able to own the reality that depression is a physical illness like heart disease, diabetes, and cancer,” says Richard Raskin, PhD, a clinical psychologist…“You can’t get over it by ‘trying harder’ or adjusting your attitude. It requires acceptance that you have a physical illness that requires attention, and that it makes no sense to blame yourself for it.”
“You need to be able to own the reality that depression is a physical illness like heart disease, diabetes, and cancer,” says Richard Raskin, PhD, a clinical psychologist…“You can’t get over it by ‘trying harder’ or adjusting your attitude. It requires acceptance that you have a physical illness that requires attention, and that it makes no sense to blame yourself for it.”
Talk about it
It’s not easy, but telling people about your depression is better than keeping it a secret…
It’s not easy, but telling people about your depression is better than keeping it a secret…
Get regular exercise
It may be the last thing you feel like doing when you’re depressed, but going for a run or hitting the gym can actually make you feel better… [R]esearch has found that workouts can boost your mood for up to 12 hours.
It may be the last thing you feel like doing when you’re depressed, but going for a run or hitting the gym can actually make you feel better… [R]esearch has found that workouts can boost your mood for up to 12 hours.
Postpone major decisions
Depression can affect your perceptions and judgment, so it’s wise to put off big decisions about your relationships or career until you’re feeling better…
Depression can affect your perceptions and judgment, so it’s wise to put off big decisions about your relationships or career until you’re feeling better…
Take care of your health
If you’re feeling depressed, it's tempting to let your health slide. But failing to take care of your overall health can make depression symptoms worse…
If you’re feeling depressed, it's tempting to let your health slide. But failing to take care of your overall health can make depression symptoms worse…
Maintain a daily routine
Sticking to a regular routine as much as possible is important for people who are battling depression, according to Raskin.
Sticking to a regular routine as much as possible is important for people who are battling depression, according to Raskin.
Eat a healthy diet
What you eat affects your brain, not just your body, so if you’re feeling depressed it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein… And some research suggests that omega-3 fatty acids, which are found in fish and fish-oil supplements, can help fight depression.
What you eat affects your brain, not just your body, so if you’re feeling depressed it’s important to eat a healthy, balanced diet rich in whole grains, fruits, vegetables, and protein… And some research suggests that omega-3 fatty acids, which are found in fish and fish-oil supplements, can help fight depression.
Avoid drugs and alcohol…
Drinking and drug use affect brain chemistry, and they can cause problems in relationships, work, and other aspects of life. (They can also be dangerous when combined with some antidepressants.) Although the occasional glass of wine probably won’t hurt you, people with depression should limit their alcohol consumption, and, of course, say no to drugs.
Drinking and drug use affect brain chemistry, and they can cause problems in relationships, work, and other aspects of life. (They can also be dangerous when combined with some antidepressants.) Although the occasional glass of wine probably won’t hurt you, people with depression should limit their alcohol consumption, and, of course, say no to drugs.
Try to sleep well…
Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule.
Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule.
Don't overschedule
Feeling stressed and overwhelmed is a common trigger for depression symptoms. If you’re struggling with depression, it’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces.
Feeling stressed and overwhelmed is a common trigger for depression symptoms. If you’re struggling with depression, it’s important not to overschedule your time and take on more than you can manage. If you have complicated tasks to perform at work or at home, break them up into manageable pieces.
Community: There are other things we can do to prevent or reduce depression.
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Please do not give advice. We can best help each other by telling what works for us, not what we think someone else should do.