We, humans, are programmed to feel various kinds of emotions, and sadness can occur at the same time as other feelings. No one reason causes your blues. Most often, it stems from events in one’s life, relationships, losses, disappointments, and failures. For some, depression can be congenital. Depression can make people feel hopeless and helpless, but this should not be the case.
As people become more aware of depression and its underlying attributes, therapies, medications, and other solutions are being studied and proven to resolve such issues. Now, you have the power to fight back your blues by strengthening your mental state and changing your physical lifestyle.
To help you do this and get through depression, here are some new habits to apply in your life:
1. Try Red Light Therapy
There are scientific claims that relate sunlight to boosting moods by increasing the release of serotonin. This hormone improves a person’s mood and makes them feel more alert, focused, calm, and happier. While it’s advisable that you go out and take in all the sunlight that’s healthy for you, one effective alternative is to go for red light therapy. It is a treatment that’s been growing in popularity due to its numerous health benefits.
Red light therapy has proved to treat many skin ailments and relieve joint and tendon pain and inflammation. Moreover, some research studies show that this therapy can improve mental health disorders such as PTSD, depression, and anxiety, as well as lifestyle factors like stress and sleep. Researchers have found that light therapy can help those with insomnia or sleep disorders by affecting melatonin and serotonin levels in the brain.
Lack of natural light can also adversely affect people who don’t have major depressive disorders. Due to less natural light exposure at work, workers likely get a higher cortisol level and less melatonin at night, which correlates to depression and poor sleep quality. This situation is when red light therapy comes in handy. You can find out here more about its pros and cons. Overall, if you can’t take advantage of natural light, it’s best to substitute it with red light therapy.
2. Remember And Envision Happy Memories
A person usually has both positive and negative memories altogether. Unfortunately, the latter are the ones that cause post-trauma disorders, stress, and depression. If you want to battle against feeling the blues, you should stop dwelling on past sad memories. Make it a habit to close your eyes and visualize a happy memory instead. Practice doing this every time you remember something painful from your past.
However, if, at times, it’s hard to avoid remembering sad memories, one good tip is to breathe deeply and divert your thoughts to something more relevant and happier. Alternatively, you can focus on the bright side of any painful memories. Perhaps think about how it made you stronger. Thinking happy thoughts is always an effective antidote to get rid of blues.
3. Eat Right And Drink Lots Of Water
Of course, you cannot cure depression through a magic diet. But certain foods can boost a person’s well-being. There are healthy dishes that your body needs to function better. For instance, by eating more foods containing omega-3 fatty acids and folic acid, you can feel better and fight depression. However, more studies need to back up these claims.
Besides, many people feel good when they look good. Sticking to a healthier routine can make you feel happier with yourself and your lifestyle. Aside from consuming the right and healthy foods, don’t forget to hydrate with appropriate glasses of water every day. Go for water and healthy beverages and avoid caffeinated and sugary drinks.
4. Be One With Nature
A person’s mood can be significantly influenced by spending time in nature. It is a therapeutic activity wherein many workers who experience burnout at work often rely on. Whether you’re up for a camping trip, a brief walk in the park, or some trail hike, being one with nature can free up your stressed-out brain.
It has been proven that you can manage mental health disorders more by spending time in nature with lots of greeneries. You don’t have to get engaged in extreme outdoor activities, though. Sometimes, drinking tea or reading a book in a garden can already do so much. Such simple activities allow you to enjoy time in the sun while connecting with nature.
5. Get Better At Expressing Yourself
When you are depressed, you may experience difficulty expressing yourself. One sad symptom of depression is that it kills your passion and drive to be fun and creative. You have to battle against these symptoms. Find ways to get better at expressing yourself. If you have skills in crafts or art, use them to express your frustrations and agony.
Many people also write and compose music to effectively cope with their blues. Enjoy what you do; eventually, they will take up more space than your bad feelings. The key is focusing on getting 1% better and not taking huge leaps.
6. Get Enough Sleep And Rest
Another indication of depression is when people sleep too long or don’t sleep completely. You must fix this habit and get good quality and balanced sleep. Quality sleep restores our bodies; it helps our brain function well, develop immunity, and manage emotions. Without good quality sleep, it makes us more vulnerable to developing depression or worsening it.
Hence why you need to fix your sleeping habits. Changing your lifestyle is the first step. Maintain the same time every day for going to bed and getting up. Try your best to follow this routine for the rest of your life, and you will see results of improvement in your demeanor and mood.
7. Shoo Away Negative Thoughts
Maintaining a positive mindset is one of the most important things you can do to fight depression. After all, feeling sad and blue mostly depends on how you perceive situations. In depressive states, you tend to make the worst possible perception about life. Instead of being judgmental and worrying about trivial things, stay calm and be more logical.
Logic is an effective natural depression treatment when you feel bad about yourself. Don’t worry about things that haven’t even happened yet. Shoo away negative thoughts before they take up everything inside of you. You have to practice controlling those negative thoughts, and over time you will be able to do it effortlessly.
8. Exercise And Keep Moving
As discussed, serotonin is a happy hormone usually secreted by the brain. And you can increase more of these happy hormones if you keep moving and perform daily exercises. Endorphins, which stimulate feelings of well-being, are temporarily released when exercising. Along with serotonin, these happy hormones can boost your mood and make you feel more positive throughout the day.
Whether you walk, run, dance, or swim, these exercise activities are enough to keep you moving. You can play your favorite sport or do yoga; the idea is to keep moving and sweat.
Exercise and depression are interrelated in many ways, after all. Depression may make people feel less inclined to be active. Motivate yourself to move every day no matter how much you want to curl up in bed and do nothing. You can boost your mood by getting started with any activity to do it. Remember, taking small steps can still lead you to your goal, especially when dealing with depression.
9. Spend Time With Your Loved Ones
Spending time with people you love and trust can help you overcome depression. Discover the people who truly and genuinely love you and care for you. Surround yourself with positive people who understand your journey and are willing to maintain a good relationship with you despite your condition. Their love and support can help you carry through these challenges.
You can get in touch together through phone calls and chats, but always make time to meet each other face to face. Know that these people care about you, so it’s okay to invest time and energy in maintaining these relationships.
10. Consider Writing A Journal
Another practical tip for fighting the blues is to express your feelings through writing. Write about what you’re going through, or keep a journal. This therapeutic activity allows you to get a clear grasp of what you’re feeling. It also enables you to express your thoughts without fearing that others will judge you.
Also, you can do this as your way to monitor and track progress once you see how your feelings are changing and getting better. You can even write a private blog to document your journey and publish it publicly when you’re ready to share your journey with people struggling the same way.
Aside from doing all the tips above to fight against blues and depression, you must be patient and kind with yourself. Getting better may take time. Don’t be too hard on yourself. Taking small steps can still lead you to your goals. Also, don’t be afraid to ask for help. Knowing you’re not alone can help you feel better and manage your condition more. The symptoms of depression aren’t a reason for suffering in silence.