10 tips to get rid of depression
Depression can be debilitating and it can feel like there’s no way out. Luckily, there are plenty of things you can do to help fight your depression, though the key is realizing that you aren’t alone in your struggle and that help and guidance are available. The following tips can help you banish your depression once and for all and start living the happy life you deserve!
1) Take vitamin D
Vitamin D is an important nutrient that helps the body absorb calcium and phosphorus. It also aids in the development of strong bones and teeth. A lack of vitamin D can lead to depression, so it's important to make sure you're getting enough. The best way to get vitamin D is by spending time in the sun or taking a supplement. Here are 10 tips to help you get rid of depression - Get enough sleep
- Eat foods high in omega-3 fatty acids
- Exercise regularly
- Spend time outside
- Keep a positive attitude
2) Look on the bright side
When you’re feeling down, it can be hard to see anything good in your life. But looking on the bright side can help you feel better and might even make your problems seem smaller. Here are some things you can try:
1) Make a list of things you’re grateful for.
2) Find something to look forward to, like a trip or a fun event.
3) Spend time with people who make you happy.
5) Help out around the house or at work.
6) Exercise, even if it’s just going for a walk.
7) Make time for hobbies or activities you enjoy.
3) Be kind to yourself
The first and most important step is to be kind to yourself. This means accepting yourself for who you are, not who you think you should be. It also means being gentle with yourself when you make mistakes and forgiving yourself when you screw up. So cut yourself some slack and give yourself a break. Remember that feeling down is just a symptom and it will pass eventually. Get back on your feet: Exercise helps release endorphins which will help improve your mood.
Don't isolate: There are many people in the world who would love to talk to you about what's going on in your life so please reach out if you need someone to talk to or need support.
Recognize when things are out of your control: Try as hard as you can but sometimes there is nothing we can do about the situation we're in. If this happens then all we can do is accept it, try our best and keep moving forward without getting stuck on the past or beating ourselves up about what happened.
4) Do something nice for someone else
Helping others is a great way to take your mind off of your own problems and feel good about yourself. It can be as simple as holding the door open for someone, or giving a compliment. You can also volunteer your time at a local soup kitchen or animal shelter. Whatever you do, make sure it's from the heart and with a genuine smile. That will go a long way in helping you find joy in life again. Plus, this could be an opportunity to connect with someone who may have had similar experiences or feelings. It's also worth mentioning that volunteering does not have to happen on a weekly basis--you should plan out a monthly schedule and work up to once per week over time if needed. If you are interested in making an impactful change, try signing up for the #30DaysofGiving Challenge where you commit to performing at least one random act of kindness every day for 30 days straight. What are some other ways that people can combat depression? Check out these 10 ideas!
5) Exercise
Research has shown that people who exercise regularly are less likely to be depressed. Exercise releases endorphins, which have mood-boosting effects. It also helps improve sleep, increase energy levels, and reduce stress. aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. But even 10 minutes of exercise can make a difference. A study by Duke University found that it didn't matter how little or how much the participants exercised in their daily lives—even if they were only able to work out 10 minutes per day, those 10 minutes made a significant difference in reducing symptoms of depression.
6) Eat well
Eating nutritious foods helps your body to function at its best and can improve your mood. When you're feeling down, it's tempting to indulge in comfort foods, but resist the urge. Eating sugary or fatty foods may give you a temporary boost, but it will only make you feel worse in the long run. Stick to a healthy diet and you'll start to see a difference in your mood. You might not want to exercise because that would just make you feel more tired, but studies show that regular exercise is one of the most effective ways to prevent and manage depression. Exercise boosts endorphins, those natural chemicals that relieve pain and help us to cope with stress. Try getting out for a brisk walk if your energy levels are low – it’s one of the easiest forms of exercise! Even taking breaks throughout the day so you can stretch and do some simple yoga poses will help increase circulation and reduce muscle tension which in turn should have an impact on your mood.
7) Have a hobby
When you're feeling down, it can be hard to find the motivation to do anything. But having a hobby can help you take your mind off of your depression and give you a sense of accomplishment. Plus, it's a great way to meet new people and make friends. Here are some ideas for hobbies that can help you fight depression - Join a choir or community band
- Take up gardening
- Sign up for dance lessons
- Get involved in an exercise class like Zumba or Yoga
- Start reading more books or magazines about things you love
8) Get plenty of sleep
Most people need around eight hours of sleep per night. Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm. Create a relaxing bedtime routine including winding down for 30 minutes before sleep. Establishing these healthy sleep habits can make a big difference in how you feel. Try reading, writing, or listening to music while keeping screens away from your bed. Limit caffeine: If you drink caffeine regularly, limit it to one cup (or less) of coffee or tea in the morning. Avoid alcohol: Alcohol can worsen feelings of depression by causing sleep problems and social isolation; if consumed on occasion it should be limited to two drinks per week for women and three drinks per week for men.
9) Reach out to others
When you're feeling depressed, it's easy to want to isolate yourself. But reaching out to others can actually help you feel better. Talk to a friend, family member, therapist, or anyone else who will listen. Just getting things off your chest can make a big difference. If talking to someone in person is too difficult, then chat with them online or call their voicemail and leave a message.
Learn more about the specific type of depression: There are many different types of depressive disorders, so understanding which one you have can be helpful in determining how best to treat it. Types include bipolar disorder, major depressive disorder (also known as unipolar), postpartum depression, seasonal affective disorder (SAD), dysthymia (low-grade depression), and premenstrual dysphoric disorder (PMDD).
10) Meditate
Meditation has been shown to be an effective way to reduce stress and anxiety. It can also help you to focus on the present moment and be more mindful of your thoughts and feelings. To get started, find a comfortable place to sit or lie down, close your eyes, and focus on your breath. Breathe in slowly and deeply, then exhale slowly. Continue for 10 minutes or longer. Start with 3-5 minutes when you first start meditating.
Sometimes it may feel like your mind is just spinning with thoughts, but that’s okay! Just keep focusing on your breathing until those thoughts subside.
Some people prefer using guided meditation audio as a guide to help them stay focused during their meditation session. You could try downloading a guided meditation app like Insight Timer, Headspace, or Calm App. You could also find guided meditations at YouTube (e.g., Tara Brach).
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