10 Tips to Fight Depression

As a social worker and someone who has dealt with depression for over 10 years myself, I've learned a thing or two about the disorder! In addition to the normal suggestions of therapy and medication, there are a few things that you can do to help your symptoms not be so harsh or eliminate them completely. Every little bit helps and if you're like me, you're trying to live your best life and not let depression hold you back. So let's get to it with Tip #1!

1. Resist Isolation

  • Accountability: Have someone in your life that makes you get up and out

  • Check-Ins: Ask people to check in on you (phone calls, video chats, in person)

  • Adult Play Dates: Have regularly scheduled outings with friends (coffee shop, movies, etc)

2. Resist Hibernation

  • Resist sleeping too much by having the same bed time every night and a reason to get up in the morning.

  • If you are not able to sleep, explore things that might make you tired such as working, out, swimming, reading, low lights, etc. or talk to your Dr. about taking melatonin

  • Go outside/get some sun. Don't underestimate the power of sun improving your mood!

#meditate #breathe

3. Resist Stagnation

  • Get moving! Duration doesn't matter: walk, jog, yoga, swim, play with kids, dance to your favorite song

  • Exercise: your body releases endorphins. They trigger a positive feeling in the body.

4. Supplements or Medication

  • Research your options: Talk to your doctor or a psychiatrist about medication options

  • Blood Work: Find out if you are low in iron, vitamin D, potassium etc. because this can contribute to feeling sluggish

5. Light Therapy

  • Light therapy exposes you to a bright light that mimics the sun and is a natural way to boost serotonin.

  • Serotonin helps calm the brain’s response to stress and boosts overall feelings of happiness

  • Especially helpful during the winter months

Yes, that's me! Practicing what I preach!

6. Talk-therapy

  • Talking with an unbiased person that will not judge you for how you feel is priceless

  • Therapists give suggestions, coping skills and tools to relieve stress, to heal and to reduce your symptoms

7. Shed Toxic Relationships/Environments

  • Do no underestimate how much toxic environments and relationships can affect your mood

  • Evaluate if the things and people in your life drain you or pour into you

  • Eliminate who/what doesn't enhance you

8. Be Proactive

  • Act before your symptoms get worse

  • Don’t wait until you can’t get out of bed to seek help

  • Implement consistency while you’re feeling well


9. Eat Healthy

  • Junk food and carbs will only make you more sluggish

  • Healthy foods can give you the energy you need to get through the day

10. Connect to your Higher Power

  • Prayer and meditation are very calming

  • Attending services where people gather is comforting and supportive when you feel alone

This list is not exhaustive, but it has helped me and I hope it helps you too! Anything I didn't mention that helps your symptoms? Please share!

Until next time!


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