If you’re suffering from depression, your symptoms might seem like insurmountable obstacles. Perhaps you’re having trouble holding down a job, keeping up in your classes, or even cleaning your living space. You might picture the possibility of healing as an unrealistic daydream.
It can feel like you have to completely overhaul your life in order to recover from depression. But in reality, small, gradual changes can make a dramatic, positive difference for your mental health. Even if you’re struggling with low energy, here are a few everyday habits that can alleviate your symptoms in the long run.
Evening and Morning Routines
Many people with depression feel fatigued. It can be tough to get enough sleep when grappling with persistent, negative thoughts. On the other hand, you might spend most of the day in bed, yet you’re still tired.
Setting up simple evening and morning routines can help you break free from the exhaustion that often accompanies depression. You do not need to make these routines complicated. Decide when to go to bed and when to get up, and set limits around screen time in the morning and at night. Pick one or two relaxing activities that will help you ease into the next phase of the day.
Eating Healthy Meals
It’s easy to see why many people with depression have trouble preparing and eating healthy meals. Depression can sap your enjoyment of your favorite foods, and with little energy, cooking might seem too strenuous.
Picking up nutritious foods that require minimal preparation can help you shift towards a healthier diet. Taking a multivitamin can also be a good idea depending on your health needs.
Gentle Exercise
Exercise can seem like an impossible task when you have depression. But moving your body does not have to involve intense exertion. Going for daily walks, doing gentle yoga, or riding your bike around your neighborhood are all good forms of exercise. Even a half-hour of movement can make a surprising difference in your mood. This is because exercise releases endorphins, which are hormones that naturally cheer you up.
While exercise is not a “cure” for depression, it’s a habit without any negative side effects. When you find a form of exercise you like, you’ll always have something to look forward to.
Tidying Up
It’s challenging to maintain a clean home when you have depression. When you look around your house, you might feel discouraged by the amount of clutter. But the thought of deep cleaning your entire home seems intimidating.
Instead of scrubbing every surface, try blocking off five to ten minutes or so to tidy up at the end of every day. This could include putting clothes in the hamper, loading the dishwasher, and ensuring that other items are back in their designated storage spaces. Seeing clear surfaces in your living space can make you feel a little lighter.
Journaling
Journaling can be a powerful way to address symptoms of depression. You don’t need to be a highly skilled writer to journal. Think of your journal as a space where you’re free to say anything that you want. You can write down your symptoms and issues that you’ve been struggling with, and you’ll also have room to brainstorm solutions.
Furthermore, you can use your journal to jot down things that you’re grateful for. Reflecting on small joys might change your perspective. Sometimes, shifting your focus to gratitude can take your mind off of your symptoms.
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Are you ready to adopt new habits for depression recovery? Contact our practice to learn more about how depression therapy can help instill beneficial habits for your mental health.