prompts for depression and anxiety

How to Fight Depression? 10 Tips Against Depression

There are different types of depression: from mild to severe, chronic or seasonal. Depression can really affect your life. It is important, with any form of depression, that you do not keep walking around with it but seek help. In addition to calling in professional help, there are also things that you can do independently right away. A number of rules and tips can alleviate your depressive symptoms and/or support your therapy, so that you achieve better and faster results.

10 Tips of How to Fight Depression

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 during the day as possible. Sleeping during the day can make your feelings of depression worse. In addition, it will benefit your night’s sleep if you remain 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 every 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 the fresh air, you give your body a nice boost.

4. Maintaining social contact

Maintaining social contact can be a major challenge. Nevertheless, at least one meaningful social contact moment every day can have a positive effect on your depressive feelings. Talking to someone you trust can 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 distraction, but such a booklet can also provide guidance during more difficult days.

7. Write it down!

Difficulty concentrating and being forgetful is normal during 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 really dreading it? Well done!

9. Procrastination

Depressed people put off chores because they dread it. Among other things, this endangers functioning at school and at work, with all the associated consequences. Make an agreement with yourself about this: ‘Every day I do 1 task that I don’t like’. This will be a relief and will give you the feeling of being in control.

10. Be aware and break through 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 alleviate 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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