Self-Care Tips To Reduce Symptoms Of Depression

Depression can be challenging to live with, but it’s often quite treatable. A few ways you can reduce depression symptoms include exercising regularly, eating a healthy diet, exercising compassion for yourself, and keeping up with a regular routine. Taking walks outdoors and socializing with friends and family can also be helpful. In most cases, pairing these strategies with professional treatment like therapy can increase their effectiveness. One way to start therapy may be by joining an online therapy platform.

A healthy diet and regular exercise can reduce symptoms of depression

Depression is a psychiatric disorder, but it also often comes with somatic (bodily) symptoms like fatigue, appetite changes, and a sense of slowness. Regular, moderate exercise and nourishing food can help ease these symptoms.

Exercise boosts mood

Engaging in regular exercise can boost neurotransmitters. Exercise usually increases many chemicals in the brain, like endocannabinoids and endorphins, both of which can help you feel better mentally and physically. While it's often hard to feel motivated when depressed, even doing something small, like going for a walk, can have a positive effect.

Nutrition keeps us fueled

Nutritionally dense food gives your brain the basic ingredients with which to craft neurotransmitters, hormones, proteins, and more, so eating a diet rich in vegetables and healthy fats can give your brain more fuel to function properly. 

Eating some of your favorite foods can also help by leading your brain to release endorphins, which can improve your mood—chocolate, for instance, is a popular endorphin boost. It’s generally best to try to strike a balance between whole foods, like fruits, vegetables, and lean meats, and the treats that bring you joy.

Depressive feelings can translate into depressive thinking

Depression can make it seem like you’re mired down in unhappy and painful thoughts. These thoughts may seem important to you, like puzzles or problems you must solve. However, you might discover through therapy or introspection that not all of these thoughts may be helpful. 

We can get “stuck” on depressed thoughts

Ruminating—or staying stuck in a spiral of negative thoughts—is unproductive. For example: Pondering the meaning of life can be an enjoyable, satisfying pursuit for those who enjoy philosophy. But getting stuck on thoughts of how your life feels meaningless or how the future feels grim is more destructive than constructive, and can feed into a cycle of feeling bad, engaging in negative thoughts, feeling worse, and then engaging in more negative thoughts, and so on. 

Depressive thoughts can be addressed

If you're depressed, it can be hard to focus on any of the good and happy things you can do with your life. However, there are strategies you can use to break this cycle.

Reduce this symptom of depression through mindfulness 

Putting off thinking about difficult things may seem dishonest to you. It could seem like you're hiding from reality, for instance. However, when you are depressed, your mind may tend to gravitate more toward negative ways of viewing the world, yourself, and others.

A therapist can teach you how to choose which thoughts to dwell on and which to let go of. They may also help you develop a more optimistic attitude, increase the time you spend being grateful for the good things, and nurture your hopes for the future. They can help you become more mindful of yourself and the environment and have a sense of well-being.

And give self-compassion a go

People who struggle with self-worth may be more likely to develop depression. Their low self-esteem could make it seem as if they are inferior, incompetent, or helpless. These feelings are often hallmarks of depression and should not be ignored. 

It can be helpful to regard and appreciate the positive traits you possess. As you pay more attention to these characteristics, you may gain a more balanced view of yourself. What's more, you can choose to do things that make you feel more whole, capable, and interesting.

Self-care routines, like mindfulness meditation, can also help

When we're depressed, we may lose touch with the rhythm of our daily routines. You may find yourself neglecting your grooming or skipping meals, for example. If you don't feel like doing something at a scheduled time, it can be easy to just let it slide. 

Adequate self-care addresses nutrition, sleep, and more

However, sticking to a daily hygiene or self-care routine, for instance, can help you face each day with a fresh outlook. Eating, sleeping, and exercising regularly typically keep you physically healthier, potentially giving your mind and body more strength to face challenges. 

Developing a routine with all these daily tasks, including activities for self-care, can help you feel that you've accomplished something each day.

Exercise can be as simple as brief outdoor walks

When you're depressed, it can be hard to find pleasure in anything. However, you can relearn how to enjoy small pleasures. You might take a walk in a quiet place and focus on the natural objects, plants, and animals in your environment. 

You could also try listing the sights you see on your walk that have seemed beautiful to you in the past. Describe them in a way that would make others want to see them. The simple task of writing these things down can create pleasurable experiences in time.

Social support

Depression can make you believe that you're a burden to others just by being around them. However, it can be crucial not to isolate yourself. Instead, try to take opportunities to connect with the people you care about and who care about you. Those people, who are likely an important part of your life, probably don't need you to hide behind a mask all the time and pretend to be happy if you are not. Instead, they may appreciate your honesty and willingness to open up to them.

What if you don't have a companion or a lot of friends? Consider going out and meeting people. You could get involved in a hobby, community organization, or volunteering. Even though it may seem difficult, the more you reach out to others, the more chances you may have to create fulfilling personal relationships.

Professional help, such as medication

People who are depressed can often remain functional, but their symptoms may make it seem as if they are not living a full life. If you're experiencing depression and there isn't a clear trigger, then you may benefit from consulting with a licensed mental health professional. 

Support through counseling

Therapists, counselors, and psychologists are usually very experienced in treating depression, as it can be quite common. A therapist can also teach you techniques based on cognitive behavioral therapy and interpersonal therapy, as well as suggest effective ways to adjust your lifestyle. 

Medication

Meanwhile, your doctor or psychiatrist may recommend medication. Some research suggests that a combination of therapy and medications like antidepressants can be more effective than either treatment on its own.

Online counseling

Although one of the best ways to manage depression can be to speak to a therapist, the symptoms of this disorder often make it hard to schedule an appointment and travel to a therapist’s office. Fatigue and feelings of social withdrawal can lead someone with depression to want to stay at home. Online therapy frequently presents a more feasible alternative for these individuals. This convenient treatment option can be availed from home and scheduled around any other obligations you may have. 

Impact of online therapy and counseling

Online therapy and counseling have generally been researched extensively, especially post-pandemic. A recent study showed that internet-based cognitive behavioral therapy (CBT) usually resulted in positive outcomes for people experiencing depression and anxiety.