1. Regular Sleep Pattern
Maintaining a healthy day and night rhythm is a challenge for someone with depression, but it pays to do your best. Although the temptation can be very great, it is wise to sleep as little as possible during the day. Sleeping during the day can make your feelings of depression worse. A peaceful sleep is very important to come get rid of stress and depression. In addition, it will benefit your night's sleep if you stay active during the day.
2. Regular eating pattern
Eating a good breakfast, lunch, and dinner every day is important to keep your blood sugar level up. If you regularly skip a meal and your body's energy supply threatens to run out, your body will switch to a survival mode. This releases stress hormones that can make your feelings of depression worse. In addition, depression is often associated with a lack of certain vitamins and minerals. If you think your depression has such a physical cause, discuss this with your doctor.
3. Exercise and get outdoors
When you are depressed you are often tired or even exhausted, both mentally and physically. You tend to avoid activities. You always have the feeling that you need rest to recharge. Still, it's very important to resist that feeling now and then. Even if it is only 10 minutes a day, go outside for a walk or do a relaxing yoga session. By staying physically active and looking for fresh air, you give your body a nice boost.
4. Maintaining social contact
Maintaining social contact can be a major challenge. Yet at least one meaningful social contact moment every day can have a positive effect on your depressive feelings. Talking to someone you trust will help you express your feelings. In addition, that person can remind you of your positive points that you may have lost sight of.
5. Doing relaxing activities
By distracting yourself with relaxing activities or useful chores, you give yourself some breathing room. Start small, such as folding laundry, a simple DIY project, or reading a book. Breathing exercises can also provide peace and relaxation.
6. Make a positivity booklet
Collect all kinds of photos, quotes, and other material that makes you happy or that inspires you and turn it into a personal positivity booklet. Not only does it provide a distraction, but such a booklet can also guide during more difficult days.
7. Write it down!
Difficulty concentrating and being forgetful is normal during the depression. It can help to use to-do lists. In addition, keeping a diary can help you monitor your depression: are your depressive feelings getting worse or better, and what is the cause of certain thoughts and feelings? Trying to identify your risk factors and triggers will also provide valuable insights.
8. Compliment Yourself
When you're depressed, it's easy to lose sight of the positives about yourself and your life. Be kind to yourself and compliment yourself every day! Have you done an annoying job or did you go outside for a while, while you were dreading it? Well done!
9. Procrastination
Depressed people put off chores because they dread them. This endangers, among other things, functioning at school and work, with all its consequences. Make an agreement with yourself about this: 'Every day I do 1 task that I look forward to'. This will give you relief and will give you the feeling of being in control.
10. Be aware and breakthrough negative thoughts
Negative thoughts dominate when you are depressed. You always have a critical voice in your head and/or you keep worrying. By practicing to redirect negative thoughts, you become more aware of your negative thoughts and you can use "tricks" such as saying "stop" to break the worrying.
You can relieve depression with these tips. However, more is needed to tackle severe and/or chronic depression. This differs per individual and is best discussed with healthcare professionals, such as a general practitioner and a psychologist.
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