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Getting into a routine is a good idea when you are depressed. Dr. Ian Cook, a psychiatrist, and director of the UCLA Depression Research and Clinic Program recommends starting a routine when depressed. Depression can take out the structure in your life. Without this, one day melts into the next, and you feel goalless. Setting a daily routine is a great way to get back on track.
Depression can eliminate the need to do productive things. It may give you the feeling that you cannot get anything done, which will make you feel worse about yourself. Setting small daily goals is a reasonable way to start feeling better. Your goals do not have to be something big. You can choose something you are good at and work on that. Even getting your dishes cleaned is a valid goal. Once you start feeling better, set more challenging goals for yourself. Speak to the professionals at the Clarity Clinic for help with a plan and setting achievable goals.
Exercise is a good way to boost your feel-good chemicals, also known as endorphins. Exercise has been shown to have long-term benefits for people in a depressive state. Once you exercise regularly, your brain rewires itself in positive ways. You do not need to do rigorous exercises to get these benefits. Even a short walk a few times a week is helpful.
Eat Healthy Foods
Keep in mind that no diet will magically cause your depression to go away. You can watch what you eat to ensure that you do not overeat. If you tend to have poor eating habits, eating healthy will help you feel better. Foods rich in Omega-3 supplements and folic acid are a good idea. Research shows that they could help ease depression.
Getting Adequate Sleep
Depression can make it difficult to get enough sleep, and lack of enough sleep can make depression worse. You can begin by making certain changes to your lifestyle to ensure you have enough sleep. Go to bed at the same time each night and wake up at the same time. It will enable your body to have a rhythm. Additionally, get rid of TV, computers/laptops, and phones/tablets during bedtime. These distract you from your sleep.
Get Some Responsibilities
Most times when one is depressed, they get the urge to leave all their responsibilities, including those at home and work. It is not a good idea as staying involved and having daily responsibilities can help counter depression. These responsibilities give you a sense of purpose and accomplishment. If you feel that you are not up for work or school full-time, you can do it part-time and use the rest of your time on a hobby.
Question Negative Thoughts
Most of the fight against depression is mental, so changing how you think can have an impact. If you are feeling depressed, use logic instead of panic. For instance, if you think everyone hates you and you are useless, challenge these thoughts. With practice, you will be able to overcome negative thoughts before they spiral.
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