Depression is different for everyone. Managing depression is challenging. Often going to work, socializing with family and friends, or getting out of bed may feel like a struggle. Here are some strategies to manage depression and live your best life:
- Develop a Strong Support Group
- One of the most important things you can do for yourself is to create a strong social support. Stronger ties with family and friends are important. Join a support group – online or join a group that meets in your area.
- Reduce Stress
- When we are stressed, the body produces a hormone called cortisol. Cortisol is effective short-term as it helps to cope with what may be causing the stress in your life. Long-term cortisol may result in elevated cortisol levels, which is linked to depression. Keeping stress levels low will reduce cortisol levels and reduce your risk of depression. Use stress-reducing techniques to overcome stress.
- Improve Sleep
- Lack of sleep affects our moods. Recent studies find people with major depressive disorders experience sleep disturbances. Often many find they cannot fall asleep and struggle to get out of bed in the morning. Take charge of your sleep by avoiding caffeine at night, turning off electronics one hour before going to bed and if you read in bed use a dim light.
- Eat well
- Choose good nutrition and take care of yourself. Improving your diet will be key to reducing your symptoms. There is a link between essential nutrients that affect depression. Zinc deficiency has shown in studies to increase symptoms of depression. Good sources of zinc include meat, shellfish, legumes, nuts, dairy, eggs, whole grains and dark chocolate.
- Stop Procrastination
- Set goals and deadlines to manage your time well. Establish short-term goals and be diligent to achieve the most important items first.
- Try Something New
- A new hobby, exercise or meeting a friend for lunch will have an impact on your symptoms. Read the local newspaper in your area to see what is happening around you and join in the activity.
- Be Kind
- Simple kindness is powerful. Hold a door open for someone, let someone cut in front of you in traffic or return the cart to the store are all ways to show kindness.
- Tackle Your Daily Chores
- Take control of your daily chores. Start small and work on one project. Moving around and seeing your progress is uplifting.
- Create a Wellness Toolkit
- A wellness toolkit is a set of tools to use when you are feeling blue. Create your toolkit with things you like to do and is inspiring. Listening to your favorite music, talk a walk with your dog, take a warm bath, read a good book or call a friend are a few ideas.
Take time for yourself daily. Each day dedicate energy towards your appearance. There is value to the theory, “when you look good, you feel good.” Treat yourself well.
This year we are creating a Live Well series. Join us each month, as we discuss Living Well.
Written by: Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu
Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County. lobb.3@osu.edu
Resources:
https://medlineplus.gov/depression.html
https://www.nami.org/learn-more/mental-health-conditions/depression
https://my.clevelandclinic.org/health/diseases/9290-depression
https://www.webmd.com/depression/features/natural-treatments#1
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