11 Ways to Beat Depression
I wanted to write this article because I know many people suffer from depression during the holidays, and I’m here to tell you, it doesn’t have to be that way.
It shouldn’t be that way.
As a long-time sufferer of depression, I’ve been there, and I get it.
I don’t struggle nearly as much as I used to, and that’s because I found real ways to combat depression that don’t involve anti-depressants or substance abuse.
Full disclosure-there’s no condemnation for anti-depressants, and I’m not saying you shouldn’t use them if you truly need them. I needed them for a long time.
I was only able to wean off them as my ways of thinking and coping evolved.
Beyond that, after I became a Christian in 2012, for the first time in my life, I studied the Word and what God said about me. I realize not everyone reading this is a Christian, but I have to give credit to the Lord for a major breakthrough in surviving depression.
That aside, from personal experience, I’ve discovered healthy lifestyle habits can make all the difference in the world in battling depression.
Exercise
This one probably goes without saying, but it’s true all the same. If you make exercise a habit, you will feel better, period. Maybe not perfect, but better.
It’s been proven exercise lessons depression symptoms by releasing feel-good endorphins to your brain. Your confidence is improved and it helps take your mind off worries in a healthy manner.
I generally prioritize exercise and work out five times a week, but there have been seasons of life where I didn’t exercise for weeks or a few months, and it’s no surprise those were times I struggled with depression.
Even going for a daily walk helps. You don’t have to spend hours in the gym to get the feel-good effect of exercise.
For help getting started with exercise, check out How to Make Exercise A Habit in 6 Steps.
Do the Things You Love
Make time to do activities you love, that make you happy.
Think about your favorite activities that bring you joy. It could be reading, going to the movies, ice skating, watching basketball-whatever. Just make the time to do the things you love.
Throughout most of my 20’s, when I wasn’t working, my main “hobby” if you will, was going out and drinking too much. My favorite “real” hobbies-reading, video games, etc-got pushed to the back burner. It’s no wonder my depression got so out of hand.
As I got into my 30’s, I fell back on those hobbies of mine, and it dulled the edges of depression.
Focus on the Future
“There is nothing either good or bad, but thinking makes it so.” ~Hamlet
I used to dwell on the past every day of my life. In hindsight, I can see how it fueled my depression.
The circumstances of your past are completely neutral-it is your thinking that decides if they were good or bad.
Either way, you have to stop looking back, because you’re not going that way. The past is over.
It can’t be changed.
If you feel there’s nothing to look forward to, it’s time to set some goals and make plans.
Your life is only controlled by your circumstances if you allow it to be.
It’s your responsibility to create the future you desire.
Learning how to set goals and dream about my future transported me out of the past.
Go Outside
Your brain produces more serotonin on sunny days than cloudy days. Serotonin is like a natural anti-depressant for your brain.
Take advantage of sunny days by going outside, even if for just a half hour. If going outside isn’t an option, open the blinds and sit in the sun.
Read
If you’re an avid reader, like me, reading makes you happy, period.
But for the non-readers, I’d like to introduce you to the world of self-help/personal development books.
An article by Everyday Health reports on a study done that says self-help books can actually help with depression.
Personal development books provide motivation, encouragement, and, often, tools and exercises to use to help improve oneself.
One of the first self-help books I ever read over a decade ago was Change Your Brain, Change Your Life by Daniel Amen. I also read Man’s Search for Meaning by Viktor Frankl.
If you’re reading this and thinking, “that’s nice Lisa, but I’m not a reader,” I want you to know you can totally become a reader.
Just set your alarm for 20 minutes a day and start reading. Once you form the habit of reading, you might be surprised to discover you actually enjoy it.
Reading is one of the keystone habits of successful and happy people. Give it a try.
Sleep
It’s important to get a quality 8 hours of sleep. Many people who struggle with depression either don’t get enough sleep, or sleep too much (guilty).
Select a wake-up time and bedtime and stick to them. Shut off or put away electronics or anything that could interfere with getting adequate sleep. A routine sleep schedule is said to be just as important as the amount of time you sleep.
Socialize
I know from personal experience how easy and enticing it is to want to isolate yourself from others, but it only fuels negative thoughts.
Be intentional about making plans with friends and family, and engage with others.
You may not want to or feel it’s too much work-I get that. But isolating yourself is one of the worst things you can do. You need human interaction. It’s proven to make you happier.
Practice Positive Affirmations
Proverbs 18:21 says, “Life and death are in the power of the tongue.”
I have bible verses posted on my vision board or written in my goals planner. In the back of my journal are a list of positive affirmations declaring my life goals fulfilled. I also have verses and quotes saved in my phone.
Keep positive affirmations, quotes and verses handy. Tape them to your bathroom mirror or dashboard in your car. Display them where you’ll see them constantly and spark joy.
The more your mind stays trained on positive affirmations, the more your negative thinking patterns will diminish.
Journal
Keeping record of your thoughts in a journal is a healthy way to address your thoughts and feelings. It’s not a cure-all, but is a positive outlet for mental health.
One exercise you can do in a journal is write down one thing you’re grateful for every day. Gratitude shifts our focus onto the good in our life and promotes happiness. I love this gratitude journal here.
Be Mindful of Triggers
If you know sitting in your living room in ultimate silence gives way to thinking too much about a negative circumstance, nip it in the bud before it happens.
When the radio plays that song reminding you of someone no longer in your life, change the station.
If the sweater in your closet reminds you of something painful, get rid of it.
Learn what triggers negative feelings or puts you back in the past and put a stop to it before it even starts.
Maintain a Healthy Diet
There’s more to healthy eating than meets the eye.
Eating a diet of fruits and vegetables and avoiding processed food can actually help combat depression. Processed and inflammatory foods actually fuel depression.
Focus on eating nutritious meals that make you feel good.
On that note, be wary of alcohol, which is a depressant. In my 20’s, this was my “crutch” from depression, and it was just that-a crutch. While it gave me a temporary high, in the long-term, it didn’t fix anything for me, and it won’t for you, either.
If you have a problem with alcohol, please get help. A few drinks here and there probably isn’t a big deal, but habitual use is. It’s not easy to quit, but once you get past the initial first few weeks, you’ll feel a noticeable difference.
Final Note
You don’t have to suffer from depression.
Implement these tips for a two-week period, and keep a journal of how you’re feeling and the changes you’re seeing. I think you’ll discover healthy habits are a proven way to naturally beat depression, or at least lessen the affects of it.
This article was not written with the intent to encourage you to ditch anti-depressants or to take the place of medical advice, but to give you natural, viable ways to treat depression that I know worked for me. If you are considering weaning off anti-depressants, please see your doctor.
If you or someone you know is in trouble, please seek medical attention immediately.
Read Next:
- 11 Things to Stop Doing to Be Happy
- The Best Personal Development Books for 2020
- 7 Mindset Hacks and Habits to Cultivate Happiness
- The Best Personal Development Podcasts
- How to Break the Cycle of Bad Habits
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