Perhaps you’ve been feeling down and unmotivated lately. The smallest tasks seem impossible; you just want to stay in bed all day. If this sounds familiar, you’re not alone. Many people struggle with depression at some point in their lives. While depression is a severe medical condition that often requires treatment, there are some lifestyle changes you can make to help lift your mood. 

Small, simple changes to your routine could help with depression. These changes require effort, but the rewards can be life-changing.

Exercise Regularly

Exercise releases feel-good hormones called endorphins that act as natural mood boosters and stress relievers. It also helps reduce levels of the stress hormone cortisol, which is linked to depression. Any activity that gets your heart pumping will help. Strength training, yoga, running and simply walking have been identified as particularly effective for improving depressed mood. Aim for at least 30 minutes of exercise most days of the week. Research shows that for mild depression, exercise is as effective as antidepressants.

Eat a Healthy, Balanced Diet

Research is emerging in the new field of nutritional psychiatry to show that what we eat has a significant influence on our mental health. Currently, this research suggests that we should focus on eating a diet that avoids processed and highly processed foods.  Eating a diet that consists mostly of   lean proteins, whole grains, fruits, and vegetables is likely beneficial for our mental health.  Limit excess sugar, saturated fat, and processed junk food. They spike and crash your blood sugar, sap your energy, and worsen mood swings. Try cutting back on processed and ultra processed foods for  2-3 weeks and monitoring how you feel. You may notice an impact on your mood and anxiety levels. Use this as a guide for what you want to reintroduce in your diet and what further changes you want to make. See this blog post from the American Society of Nutrition that offers more information about mental health and nutrition. 

Get Enough Sleep

Getting adequate sleep is one of the most important things you can do for your mental health, particularly your mood. As we sleep, our brains work to repair and restore themselves. Moreover, we know that poor sleep plays a key role in mood disorders. In fact, we know that improving poor sleep can improve symptoms of depression. The amount of sleep individuals need to feel well-rested varies. You can figure this out by sleeping without setting an alarm and noting the amount of sleep you need to wake up feeling well-rested. 

If you have trouble falling asleep, try relaxation techniques like meditation, deep breathing, or gentle stretching to relax tense muscles.. Improving your sleep schedule will significantly affect your mood and daily function. Try going to bed and waking up at the same time daily, even on weekends. 

Limit Alcohol

Alcohol is a depressant that can negatively impact your mood and worsen symptoms of depression. In the short term alcohol might help relax and lift your mood, but that effect is temporary. Within a few hours, your symptoms will return, and you may feel even worse.  Taking a break from alcohol altogether can help stabilize your mood and allow you to explore more healthy ways of  coping. 

Connect with Others

Being social helps combat feelings of isolation and lifts your spirits. Call a friend or family member, invite someone out for coffee, or join a local club to engage with others. 

Strike up a conversation with someone in line at the store or ask your neighbor how their day is going. You can also volunteer your time. Giving back releases mood-boosting hormones and provides a sense of purpose. 

Practice Mindfulness

Mindfulness means actively paying attention to the present moment without judgment. When you’re feeling depressed, it’s easy to dwell on past negative thoughts or worries about the future. Practicing mindfulness,or staying in the present moment, helps to shift your mind away from these repetitive thought patterns.

Some simple ways to practice mindfulness include:

• Breathing exercises 

• Yoga or light exercise 

• Limiting distractions 

• Observing your surroundings 

Depression is a challenging condition, but there are lifestyle changes you can make to help manage your depression. Consider working with a therapist also. Working with a trained therapist can help introduce you to new, healthier ways of managing your mood, and keep you accountable for implementing them.

About: Chanderbhan Psychological Services is a therapy practice located in Laredo, Texas. We help individuals and couples who are struggling in different areas of their lives gain the clarity they need to grow and change. We also offer telehealth to individuals located in the wider State of Texas.  To read blogs on mental health and relationships, visit our website.