THE TOP TEN SCIENCE-BACKED LIFESTYLE CHANGES TO HELP WITH DEPRESSION
Depression is a serious mental health condition impacting millions of people worldwide. The first line of treatment for depression is often medication and therapy however, lifestyle changes can also be effective in managing symptoms. Here are our top 10 science-backed lifestyle changes to help with depression:
Exercise regularly
Believe it or not, regular exercise has been shown to be an effective treatment for depression. This is because exercise releases endorphins, which are the body’s natural mood boosting chemicals. You should aim for at least 30 minutes of moderate exercise on most days of the week.
2. Make sure you get enough sleep
Sleep is vital for mood regulation. You should be aiming for between seven and nine hours of sleep each night and should practice a good sleep routine, such as avoiding screens before bedtime and creating a relaxing sleep environment.
3. Eat a healthy diet
Research would suggest that a diet that is high in fruits, vegetables, whole grains, and lean proteins can help to manage depression. You should avoid processed foods, sugar and excessive alcohol consumption.
4. Practice mindfulness
In order to practice mindfulness, we need to be present, in the moment and observe our thoughts and feelings without fear of judgement. Research shows us that practising mindfulness can help in the management of depression symptoms.
5. Socialise regularly
Loneliness is linked to depression: depression symptoms are worsened by social isolation. You should make an effort to spend time with your loved ones, join clubs or social groups and be sure to engage in activities you enjoy.
6. Get outside and spend time in nature
Spending time in the great outdoors has been shown to have mood boosting effects. You could walk your own or a friend’s dog, go for a hike or simply sit outside and enjoy the fresh air.
7. Volunteer or give back
Helping others is shown to improve mood and increase feelings of well-being. Perhaps you could volunteer for a local charity or help a friend or family member in need. Either way, why not help someone out in order to help yourself out?
8. Practice relaxation techniques
Using relaxation techniques, such as deep breathing, meditation or yoga can be beneficial in managing the symptoms of depression as they all reduce anxiety and stress.
9. Keep a journal
It may sound unlikely, but journalling has been shown to help with depression as it serves some of the same purposes as therapy. It allows you to create a narrative around the problem, rather than leaving it as unstructured dialogue in your head.
10. Seek professional help
If you have already made these changes to your lifestyle and they have not helped you to manage your depression symptoms, perhaps it might be helpful to seek professional help. A therapist can provide you with guidance and support in managing your depression.
To sum up, depression is a complex condition that requires a comprehensive treatment plan. Although lifestyle changes alone may not be enough to manage your depression, they can be useful as part of a treatment plan when used in combination with medication and therapy. Here at The Hampshire Hypnotherapy and Counselling Centre, we have over 90 years of experience in helping our clients to combat their symptoms of depression through CBT, EMDR, hypnotherapy, and counselling. Make that call today and trust us to take you on a journey to the life you want and deserve.
