Living with depression can feel all too consuming at times — it can be an isolating and overwhelming experience for those who battle with it.
It can take over one’s life, and most of the time, it can feel hard to find your way out of it.
It’s important to know that depression doesn’t define you and that there’s always space for healing.
There are ways one can try to lift oneself back up and beat depression.
Making some healthy changes in your everyday routine, diet, or lifestyle habits can go a long way in making a difference.
Let’s talk about some coping ways that can help you get out of your depression slump – right at this moment.
Please note: All the tips in the blog post are for educational purposes; they don’t intend to replace advice from a mental health professional.
Tips to Overcome Depression
Before we talk about the tips – if you find it hard to follow any of these, go easy on yourself and meet yourself with kindness.
There’s no need for perfection; just go with what feels right and makes sense for you.
A small progress is still progress.
1. Set small and attainable goals for yourself.
Instead of making a lengthy to-do list, you can try setting attainable goals for yourself.
When you break your goals down into small, manageable goals – getting things done will feel easy.
When you achieve them, you get a sense of accomplishment – which in turn gives you motivation.
They can include:
- Not cleaning the entire house but just vacuuming your living area – or cleaning your room – or simply taking the trash out.
- Cooking a simple and healthy recipe instead of preparing a time-consuming meal that can feel tiresome.
- Reading the first chapter or even just a few pages of a book you’ve been anticipating to read instead of finishing the entire book.
- Organizing and cleaning out a shelf/drawer instead of decluttering your entire closet space.
Focus on one thing at a time.
After completing a small goal, shift your focus towards the next one and then continue.
The idea is to set your goals in a way that doesn’t feel overwhelming to you.
2. Spend time out in nature.
Spending some time in nature is one of the few ways to heal the spirit and connect with yourself.
Spending time out in nature clears your mind and helps your body stay in balance – your thinking, memory, and mood improve.
Nature can increase serotonin levels and help one feel less stressed even after just a few minutes outside.
The combination of fresh air and sunlight could be one of the reasons why nature makes us feel calm.
It’s important to spend at least 120 minutes outside every week.
Stepping outside gets you out of the routine of being indoors and lets you see and experience things differently.
A few ways to spend time outside can be:
- Taking a walk on the beach.
- Running your errands on foot.
- Spending some time with your friend in a nearby park.
- Going for a hike.
- Or something as simple as spending 10-15 minutes of your mornings outside on your porch can make you feel better.
These can be some natural depression remedies.
3. Practice mindfulness and meditation.
It’s important to stay in the present – you can try setting a few minutes aside each day where you can do deep breathing exercises.
Daily meditation can help one relax their mind and it also helps with restoring balance – it’s one of the ways to treat depression naturally.
These practices can add fulfillment and peace to your day.
Research shows that mindfulness can improve your well-being and also deepen your connection with the present moment.
Meditation can include many forms, but you can start slowly.
Start with meditating for a few minutes every day, then gradually increase the time as you go on.
These activities are also beneficial:
- Doing yoga.
- Taking up journaling.
- Making a gratitude list.
4. Create a routine.
If you’re feeling down, having depression symptoms, and your day feels all over the place, having a set routine can make things better for you.
You don’t need a super detailed schedule for the whole day.
Just a few small things to help you feel better can make a big difference.
You can create morning and bedtime routines – stay mindful and pay attention to every part of them.
By sticking to a routine, you can keep a daily pace.
5. Daily movement and healthy diet.
Getting your body moving can help with depression.
You don’t have to create an intense workout routine; you can incorporate a few important exercises and start from there.
Gradually, you can add to your regimen.
Working out can help you feel better, and it shifts your mood into a positive one.
Along with daily movement, eating right is important as well.
What you put in your body can also influence the way you feel mentally, so be conscious of what you consume.
Some people find they feel better when they avoid sugary and processed foods.
Make sure you are eating foods that bring nourishment, like fruits, vegetables, and grains.
Don’t consume a lot of junk food, caffeine, and carbonated drinks — limit your alcohol intake as well.
6. Keep a regular sleep schedule.
Staying up late one night or pulling an all-nighter and then sleeping a lot the next day can make your depression worse.
Create a regular sleep schedule for yourself, go to bed at the same time every day, and try not to nap during the day.
Getting eight to nine hours of sleep every night can make you feel well-rested, and it can relieve mental fatigue.
Make a cozy and calming bedtime routine so you can look forward to it every day – this makes it easier to stick to your daily sleep schedule.
Also, try not to solve problems while you’re half asleep.
If you’re unable to sleep according to your set time, try putting on some soothing music – or take a few deep breaths – or do some gentle stretches.
7. Do something you enjoy.
You can encourage yourself to do something you love doing — it could be anything that makes you happy or feels meaningful to you in a way.
It might be:
- Baking.
- Gardening.
- Crocheting.
- Reading a book.
- Painting or sketching.
- Making a hearty meal.
- Spending time outdoors.
- Playing an instrument you like.
- Listening to your favorite music.
- Watching a comfort TV show or a film.
- Spending time with a close friend.
- Treating yourself to something nice.
It could be anything you like – sometimes, doing things we love can bring us immense comfort and make us content.
Get Professional Help When You Need It
If you think your depression symptoms aren’t subsiding, everything feels overwhelming, and nothing seems to help – there’s professional help available.
You can reach out to a mental health professional or a psychiatrist who can thoroughly assess your condition and form a care plan accordingly – it might include therapy or medication management along with healthy life adjustments.
You can also talk to your doctor openly about treatment options and what seems to work best for you – they will listen and provide a custom treatment plan.
Good Path Health Services is here for you if you need us – we want to extend our care to anyone who’s fighting depression and is looking for mental health support.
To Conclude
It might take some time to get used to these healthy habits, but taking care of ourselves now can help us avoid feeling worse down the road.
Show yourself compassion along the way, and be gentle with yourself if you don’t feel like you don’t have the energy to do anything some days.
Be patient and take small steps.
If you’re feeling hopeless and nothing seems to help – getting professional support and treatment can provide help for severe depression.
FAQs
Is curing depression naturally possible?
Yes, you can manage your depression naturally by sticking to some safe and natural remedies.
Natural treatments for depression are:
- Exercise and movement.
- Spending your time in nature.
- Mindfulness practices.
- Eating well.
What are some self-help strategies to manage my depression?
Self-help for depression can look like:
- Creating a routine.
- Keeping a journal for your thoughts and progress.
- Showing yourself kindness on hard days.
- Doing things you love.
- Getting support when you feel like you need it.
Can I receive depression treatment without medication?
Yes, you can. It all depends on how severe your condition is – medication is only prescribed when nothing else seems to help.
What is the fastest way to get rid of depression?
The fastest way to treat your depression is to get professional support from a therapist or psychiatrist – they can provide treatments like therapy and medication – all based on what you need.
