Kick Depression To The Curb and Take Control Of Your Life Again. Good Mental Will Promote Good Physical Health Too.

Tips for Recovering From Depression

If you've had depression, you know how hopeless you can feel. It's important to get professional treatment. But there are things you can do to ease symptoms of depression. Exercise, changing your diet, and even playing with a pet can improve your mood. 

Let Your Pet Nuzzle Blues Away

Sometimes your pet really can be your best friend -- and that's good therapy. When you play with your pet, you take your mind off your problems. Also, when you take care of your pet you're fulfilling a commitment to something outside yourself. Caring for others can be very therapeutic.

Eat Smart to Lift Mind and Body

There's a connection between mind and body. Although there is no specific diet that works for depression, a healthy diet can be part of an overall treatment plan. Build your diet around plenty of fruits, vegetables, and whole grains to help boost your physical and emotional health.

Choose Foods to Boost Your Mood

Some studies suggest omega-3 fatty acids and vitamin B-12 may ease mood changes such as depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood and low-fat dairy products are good sources of B-12. Vegetarians who eat no meat or fish can get B12 in fortified cereals, dairy products, and supplements.

Try Low-Fat Carbs for a Pick-Me-Up

Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates - raise the level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers, or pasta are options. Vegetable, fruit, and whole grain options also provide fiber.

Try Low-Fat Carbs for a Pick-Me-Up

Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates - raise the level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers, or pasta are options. Vegetable, fruit, and whole grain options also provide fiber.

Drink Less Caffeine to Improve Mood

Do you really need that third cup of coffee? Anxiety can accompany depression. And too much caffeine can make you nervous, jittery, or anxious. So cutting back on soda, coffee, tea, and chocolate may make a difference in your mood. It can also help you sleep better at night.

Treat Your Aches and Pains

Feelings of depression can be related to pain. Work with your health care team to treat your depression and your pain.

Exercise to Change the Way You Feel

For some people, exercise works as well or even better than antidepressants. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, increase activity until you exercise on most days. You'll feel better physically, sleep better at night, and improve your mood.

Be Sure You Get Enough Sunlight

Do you feel more depressed during darker, cold months? You may have seasonal affective disorder, or SAD. SAD is most common in the winter, when there's less sunlight. SAD can be treated with light therapy or exposure to artificial sunlight, antidepressants, and psychotherapy.

Explore Your Creativity

Painting, photography, music, knitting, or writing in a journal: these are all ways people explore their feelings and express what's on their mind. Being creative can help you feel better. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

Make Time for Mindful Relaxation

Stress and anxiety can increase your depression symptoms and make it harder to recover. Learning to mentally relax can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, hot bath.

Get the Healthy Sleep You Need

Depression interferes with healthy sleep. Some people with depression sleep too much. Others can't fall asleep easily. As you recover from depression, relearn good sleep habits. Start by going to bed and getting up the same time each day. Use relaxation techniques to help you fall asleep. Healthy sleep makes you feel better physically and mentally.

Avoid Alcohol and Drugs

Alcohol and drugs can slow or prevent recovery from depression. They can also make your depression worse and interfere with the medicines you take for depression. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of recovering from depression.

Continue Your Treatment

The steps outlined here may help you feel positive about your life. But alone, they're not enough. They won't replace medical treatment or talk therapy. Depression can be a serious illness, and it carries with it the risk of suicide and other distructive behaviours.
If you are thinking about suicide or your mood is negitively impacting your life, seek help immediately. And never stop or change treatment without discussing it carefully with your doctor.