12 Research-Backed Tips To Relieve Depression
According to the World Health Organization (WHO), approximately 280 million people live with a depressive disorder worldwide. The symptoms accompanying depression, including prolonged sadness, sleep and appetite changes, fatigue, and loss of interest in pleasure, can interfere with daily functioning. Treatment for depressive disorders may include medication, therapy, or a mixture.
However, these treatments alone may not relieve symptoms, causing some individuals with depression to seek alternative ways to find relief. In these cases, lifestyle-based interventions may help individuals manage depression, relieve their symptoms, and regain control of their lives.
Balancing neurotransmitters
Scientists, clinicians, and psychiatrists have found that one of the primary causes of depression is abnormalities in brain chemicals, especially serotonin. This link between serotonin and clinical depression was first discovered in the 1960s, leading to the prescription medication group called selective serotonin reuptake inhibitors (SSRIs).
These medications often reduce the severity of depressive symptoms, increasing neurotransmitters in your brain, including norepinephrine, serotonin, and dopamine. Consult a doctor before starting, stopping, or changing any medication treatment.
12 depression tips and lifestyle changes
While medications can be a popular choice for treatment, you can use several at-home strategies to improve symptoms of depression alongside treatment. Some of the following tips may increase levels of mood-controlling neurotransmitters, such as serotonin and dopamine, in your brain. Other tips may reduce anxiety and stress, which can, according to the National Institutes of Health, contribute to depressive symptoms.
1. Take a walk
Exercise can be essential in the management of depressive symptoms. It releases chemicals called endorphins, neurotransmitters that can block the sensation of pain and increase feelings of well-being. Walking can have many of the same health benefits as other high-intensity activities like running or lifting, which may increase motivation levels reduced due to depression.
Staying indoors for extended periods may also exacerbate feelings of depression. Staying indoors may be especially unhealthy for those affected by a subset depressive disorder called seasonal affective disorder (SAD). SAD affects mood when exposure to sunlight is decreased and is possibly due to a deficiency in vitamin D.
Take 15 to 20 minutes outside to connect with nature and get sunlight. If there is no sunlight in your area, you might try purchasing a sunlight lamp, which has proven effective in reducing seasonal depression symptoms.
2. Eat a healthy meal
Try to include protein in each meal, eat regularly throughout the day, and add omega-3 fatty acids into your diet. A healthy diet may not "cure" your symptoms, but it can improve daily mood for some people.
3. Practice sleep hygiene
For those experiencing depression, sleep cycles can become disturbed. Depression can affect sleep patterns by causing restlessness, fatigue, and excessive sleep during the day. Resist the temptation to give in to your fatigue during the day and practice sleep hygiene at night to promote rest. Sleep hygiene tips include the following:
- Avoid caffeine and nicotine before bed
- Create an everyday bedtime routine
- Refrain from eating food that causes indigestion or heartburn before sleep
- Spend time outdoors to reset circadian rhythms
- Keep the room between 60 to 70 degrees
- Use blackout curtains, eye shades, or earplugs to minimize distractions
- Avoid using blue light (the light that emits from TVs, phones, and tablets) in bed
- Exercise daily
4. Practice self-care
The Oxford Living Dictionary defines self-care as taking action to preserve or improve one's health, well-being, and happiness, especially during times of stress. When living with depression, taking care of yourself can be one of the most significant challenges due to its associated symptoms of fatigue and low vitality. However, taking a moment to care for yourself, whether by taking a bubble bath or writing in your journal, may positively affect your mental state.
With depression, it can be essential to practice self-care. Self-care consists of what you might do to "refuel" when you feel low. Some people may have the misconception that self-care must be extravagant or expensive. However, self-care can be free or done at home.
Try to identify your favorite self-care activities. These activities might include any activity that doesn't harm you, your environment, other people, or your pets. Make time to practice your self-care activity each day, even if it involves a five-minute meditation session or writing down how you feel.
5. Spend time with others
Living with depression can make it difficult to find the energy and self-esteem to visit with loved ones and socialize. However, socialization is one effective way of managing symptoms, as isolating yourself can worsen your symptoms. Humans have an innate desire to connect with other people and feel supported. Socializing does not necessarily mean heading out to busy clubs or going through the lengthy process of getting dressed up. It could also mean going to a library with a friend or going for a walk in a busy park.
Spending time with loved ones who do not understand your mental health condition may be difficult. If this is the case for you, consider joining a support group. Support groups comprise individuals who are experiencing or have experienced depression or other mental health conditions. They can point you toward resources in your area and act as a network of friends who understand what living with depression can be like.
6. Do not use substances
Substance use can make symptoms of depression worse. Beyond the health risks of smoking, drinking, and using drugs, there are emotional risks. Alcohol, in particular, can cause unwanted side effects when mixed with medications, including dangerous reactions with a class called monoamine oxidase inhibitors (MAOIs).
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
7. Meditate
Meditation for depression may reduce symptoms and increase inner calm. It may also help individuals connect with their emotions instead of resisting or suppressing them. There are several styles of meditation, including but not limited to the following:
- Mindfulness: Mindfulness meditation focuses on being aware of the present moment. Mindfulness can be practiced through breathing, walking, eating, or partaking in activities.
- Kundalini: This breath-focused style of meditation helps harness internal energy and channel it into positivity.
- Guided Visualization: Guided visualization allows one to explore their imagination. Individuals may visualize scenarios by listening to a "guide" through an app, a therapist, or another method.
- Qi Gong: Qi Gong combines physical movement and awareness exercises to heal the body and mind and expand one's understanding of life.
- Zazen: Zazen is a form of meditation associated with Buddhist monks. In a sitting position, you may learn to allow your thoughts to pass by without judgment.
- Heart Rhythm Meditation: This form of meditation allows you to practice control over bodily functions, such as lowering your heart rate with breath. In heart rhythm meditation, you concentrate on breathing full slow breaths while feeling your heartbeat by palpating your pulse during the practice.
- Transcendental Meditation: The transcendental method allows you to repeat mantras (a meaningful word or phrase) repeatedly until you feel yourself calming down or reaching a state of peace.
8. Learn about depression
The more you learn about a condition, the less scary or intimidating it may seem. Depression is a complex disorder, and there can be much to learn about where it comes from, how to manage its symptoms, and how to treat it. Empower yourself with knowledge. The more you see depression for what it is, the less it may feel like it controls your life.
9. Identify your current needs
Take time to think about what you need in the present moment. For example, perhaps you want to talk to someone, eat a healthy meal, sleep, or get a glass of water. If you can narrow your feelings to one or two simple desires, you can take steps toward those desires, one at a time.
Your needs may change from day to day or hour to hour. What provides relief one day may not work the next day. Dedicate time each day to identifying and meeting your needs or making changes to reach your goals. You may also find it helpful to write in a journal to keep track of these goals.
10. Stick with treatment
In some cases, relief for depression may not come quickly. Even with effective treatments like medication, therapy, and lifestyle changes, it can take weeks or months to experience the impacts. Try not to get discouraged if you do not see an immediate change in your feelings. Long-term relief may come if you follow your treatment plan closely and give it time. Let your therapist or healthcare provider(s) know if you feel their approach is not helping. Some people experience treatment-resistant depression, but there are treatments available for this type of depression, as well.
11. Ask for help
Asking for help with your depression can be one of the most effective ways to find support. Whether you're asking a friend, doctor, therapist, or crisis line, support can ensure you're in a safe place and have the tools to improve symptoms. You might not receive answers immediately, but a social support system may help you feel less alone.
Sometimes people don't ask for help because they are unsure what to say. There are several ways to clue others into what is occurring. For example, you can try:
- Writing them a letter
- Showing them quotes that describe how you feel
- Talking face to face
- Presenting the symptoms of depression and explaining how they relate to you
- Creating artwork that communicates your feelings
12. Work with a therapist
Therapists specialize in treating mental and behavioral health conditions through various techniques. In addition, there are over 400 different specialties therapists can practice. These approaches may include but are not limited to the following:
- Cognitive-behavioral therapy (CBT)
- Interpersonal therapy (IPT)
- Cognitive processing therapy (CPT)
- Mindfulness-based cognitive therapy (MBCT)
- Solution-focused brief therapy (SFBT)
- Internal family systems therapy (IFS)
In some cases, the process of getting into a therapist's office can be lengthy. Clients may be expected to research professionals in their area, schedule intake appointments, or make an appointment with their primary care provider for an appointment first. These barriers to treatment can make it difficult to feel motivated to ask for help. If you face these barriers, you might try signing up for an online therapy platform like BetterHelp.
Research supports the efficacy of online therapeutic interventions in the treatment of depression. In a study published in JAMA Psychiatry, an extensive review revealed that people managing depressive disorder who received internet-based cognitive behavioral therapy (ICBT) showed improved symptoms. Researchers also reported the treatment cost less while reaching a diverse and significant number of people.
When you sign up for an online platform, you can find sessions outside of standard business hours, match with a therapist specializing in depression, and connect with your therapist via phone, video, or live chat sessions.
Takeaway
Read more below for answers to questions commonly asked about depression.
How do people ease depression?
How a person tries to relieve depression typically depends on their level of support, education, personal experiences, and perceptions about depression and mental illness. For example, some may choose to interact socially with friends, loved ones, and colleagues. Others may prefer to spend quiet time in nature or meditate when they feel depressed.
While there are many positive things one can do to relieve depression, some people see no other option than to use dangerous coping methods such as alcohol and drug abuse, self-harm, or risk-taking behaviors. In such cases, intervention from family members, friends, and/or a counselor may be required to help the individual address their depression in healthier, more productive ways.
Many people seek the guidance of a doctor for advice on how to relieve depression. In these cases, healthcare providers often refer patients to mental health professionals with experience in diagnosis and depression treatment.
What eases symptoms?
Depression symptoms vary in nature and intensity between individuals, and what works for one person may not work for another. However, there are common, research-backed methods shown to be effective in relieving symptoms of depression:
- Psychotherapy
- Systemic Therapy
- Medications
- Sports and Exercise Therapy
- Relaxation and Mindfulness Techniques
What is the easiest way to treat depression?
Recovery from depression often takes time, patience, and commitment to the therapeutic process. Though therapy isn't "easy" per se, many people find online therapy easier than in-person treatment because it allows patients to speak with a counselor from home on a more flexible schedule.
What are three ways to help treat depression?
Mental health professionals use different methods to treat depression depending on the diagnosis, length, and severity of symptoms, and the individual's personal needs. According to the National Institute of Mental Health, the three primary clinical interventions for depression include:
Counseling
Psychologists often use methods like cognitive behavioral therapy (CBT) that teach patients to identify and challenge negative thoughts and beliefs, reframe them more healthily, and develop stronger coping skills.
Medication
A psychiatrist may prescribe medications like antidepressants, and in some cases, other drugs like antipsychotics or anticonvulsants may be used in conjunction with antidepressants.
Brain Stimulation Therapy
In more severe cases where other treatments have been ineffective, psychiatrists sometimes use brain stimulation therapy to ease depression by directly activating or inhibiting select areas of the brain.
How do you treat anxiety?
Like depression, therapy and medication are the two primary methods used to treat anxiety. However, anxiety relief may require different strategies for some people. Some of these may include:
Applied Relaxation Techniques
This technique can be used in daily life during situations that cause anxiety and/or a panic episode. It involves learning to relax the muscles efficiently using a trigger, such as the word "relax" or "calm." A mental health professional should facilitate applied relaxation until the patient learns to use it outside a therapeutic setting.
Exposure Therapy
Exposure therapy involves gradually exposing the patient to situations, things, and activities that evoke fear and anxiety. This type of therapy may work for individuals with specific phobias, panic disorder, and post-traumatic stress disorder (PTSD).
Lifestyle Adjustments
Depending on the circumstances, a therapist may suggest changes in their patient's diet, sleep schedule, physical activity, and other lifestyle factors contributing to stress.
Learning Mindfulness Skills
Many people with anxiety benefit from learning meditation and mindful breathing techniques. These create a sense of calm and help one cope with anxiety more effectively.
How do you treat overthinking?
Overthinking isn't necessarily a harmful response to challenges when it's temporary and passes quickly. But when it becomes repetitive and involuntary, it may be a form of overthinking called rumination. Rumination is a common symptom of Major Depressive Disorder (MDD), characterized by obsessive thoughts about the past or future, creating significant emotional distress in daily life.
If you're experiencing rumination, it's essential to seek treatment from a mental health professional. Not only can rumination create severe emotional discomfort, but it may be a sign of a larger problem. For example, research published in the American Journal of Psychiatry suggests that particularly severe rumination may be an indicator of a more treatment-resistant form of MDD.
How do you relieve stress?
Although stress can seem like an impossible challenge, there are a few easy things you can do to help get it under control:
Identify Its Source
This is often the foundation for stress management. Once you understand what triggers stress in your life, you can take proactive steps to address those specific issues. If you have trouble isolating the source of your stress, speak to a counselor for help.
Practice Relaxation And Mindfulness Techniques.
Deep breathing exercises, meditation, progressive muscle relaxation, and daily mindfulness practice can help calm the body, mind, and soul. There are many resources online that teach mindfulness and relaxation.
Exercise Regularly
Physical activity releases endorphins, feel-good chemicals that function as natural mood lifters. Regular exercise can help reduce stress and improve your overall well-being.
Maintain a Healthy Diet
While there is no such thing as a "magic diet" that eliminates stress, more and more research points to a connection between stress reduction and a balanced diet. Be sure to eat meals with plenty of fruits, vegetables, and whole grains, and avoid excessive caffeine and sugar, as they can exacerbate stress.
Get Adequate Sleep
Aim for 7-9 hours of quality sleep per night. Lack of sleep can increase stress and make coping with life's challenges harder.
Learn To Manage Your Time And Set Realistic Goals
Organize your tasks, set priorities, and use time management techniques to reduce overwhelming feelings. Avoid setting unrealistic expectations for yourself. Break down larger goals into smaller, manageable steps. Managing your time wisely also means setting boundaries and not overcommitting yourself.
Get Social Support
Spend time with friends and loved ones, as social connections can provide emotional support and help you cope with stress.
Limit Technology And Screen Time And Get Outside
Constant connectivity can contribute to stress, so take breaks from your devices and unplug when needed. Spending time outdoors and in nature can have a calming, rejuvenating effect on your mental state.
Engage In Hobbies And Recreational Activities
Participate in activities you enjoy, and that help you relax. These activities could be things you're already familiar with, or you can learn something new. Laughter can also be a great stress reliever, and many find that watching a funny movie or taking in some live comedy helps.
Practice Positive Self-Talk
Challenge negative thoughts and replace them with positive, constructive self-talk.
How can I heal my anxiety without drugs?
There are some cases where medication is not a good option for treating anxiety, for example, in children or adults with certain physical conditions, pregnant people, or individuals who don't tolerate medications well. A growing body of research indicates that psychotherapy is more effective in treating anxiety than medication. Attend sessions with a counselor, follow your treatment program, and practice the tips listed above to handle anxiety without drugs.
How can I calm my anxiety at night?
Breathing exercises, progressive muscle relaxation, and setting a calming atmosphere at bedtime are all effective ways to help reduce nighttime anxiety. To arrange a calming nighttime atmosphere, you may dim the lights, read a book or listen to soothing music, drink soothing herbal tea, light a fragrant candle, or use scented oil (research indicates that lavender is particularly effective, as it affects the limbic system to induce a state of calm).
How do you stop negative thoughts?
Negative thinking patterns can create an anxiety "loop" and, when unaddressed, may contribute to more serious mental health issues.
When you become aware of your negative thoughts, you might pause to observe them more thoroughly. Ask challenging questions like "Do they serve a purpose?" "Are they rooted in reality?" "Are they related to past experiences?" Some people find it helpful to document negative thoughts and the answers to those questions in a journal.
Practicing gratitude is another way to curb negative thoughts. When we notice and appreciate the things that make us feel good or simply make our lives easier, it induces a more positive mindset. These things could be minor like someone holding the door for you when you don't have a free hand. Or they can be larger, like when a family member takes on a large domestic task so you don't have to.
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