Content relating to mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional with any questions you may have about your health. If you are experiencing a mental health emergency, call 911, your local emergency services, or 988 (Suicide & Crisis Lifeline).
When you’re feeling depressed or extremely sad, it can be difficult to find the motivation to get out of bed and start your day. And if this state of sadness persists for at least two weeks, like a cloud you can’t escape, you may be considered clinically depressed. Unlike a single day off (which everyone experiences from time to time), depression is a serious mental health problem that affects your mood and the way you handle day-to-day activities.
Although depression can be different for everyone, symptoms It can include feeling sad all the time, loss of interest in activities you normally enjoy, changes in appetite and sleeping patterns, and suicidal thoughts.
Whether you are dealing with clinical depression or going through a difficult phase in your life, having tools to help improve your mood can improve your overall well-being. Try implementing these expert-suggested strategies to boost your spirits, improve your emotional health, and regain control of your life.
Stay active with exercise
Physical activity can release endorphins, which naturally improves your mood. If you’re not in the mood for intense cardio, try something as simple as walking around your neighborhood or doing some yoga poses in your living room. This may help you feel better.
“Even just two minutes of brisk walking or going up and down stairs can improve your mood and also help your physical health,” Dr Ramaswamy Viswanathan, president of the American Psychiatric Association, told Yahoo. Adding a few minutes of movement periodically throughout the day is a good way to help improve your emotional state.
Additionally, he says that regular moderate-intensity exercise, 30 minutes a day, three to five times a week, can help alleviate depression while improving physical health.
This is a well-researched area, with a lot of studies confirming that exercise is an effective treatment for mild to moderate depression. “Regular exercise can increase self-confidence, improve mood, help you relax, and decrease symptoms of mild depression and anxiety,” says Mayo Clinic.
Clear your mind with meditation
Mindfulness meditation and deep breathing exercises can help change your feelings of stress and your symptoms of depression and improve your overall mood. Mindfulness practices can also alter neural pathways in the brain associated with depression and anxiety, according to Harvard Medical School.
HMS says that “the goal of meditation is not to ward off stress or block negative thoughts, but to notice those thoughts and feelings.”
You can find guided meditations at YouTube or use an app like Calm.
Go out
You should try to expose yourself to bright sunlight for about five minutes or so in the morning, says Viswanathan. “It favorably influences the circadian rhythm, increases the production of vitamin D and helps you sleep better at night.”
It’s also important to spend time in nature or in parks or other green spaces when you have the opportunity to leave the house. Studies indicate that exposure to nature and green spaces has been shown to improve mood and decrease feelings of anxiety and depression.
Talk to a friend or relative who makes you happy
Socializing may be the last thing you want to do when you’re depressed, but the Harvard TH Chan School of Public Health Notes which according to studies“people who have strong social connections are happier, healthier, and live longer than those who don’t.”
“Reach out to someone and start a conversation,” Viswanathan said. “Social connection will provide a powerful boost to your mood.”
Eat a well-balanced meal
Many people reach for sweets or snacks when they feel depressed or bored, says Viswanathan, but these foods are counterproductive. Instead, you should eat a healthy, balanced diet with a variety of vegetables, fruits and whole grains. “Minimally processed foods are powerful in improving depression in many people,” he said.
He also recommends eating about an ounce of nuts daily because they “promote brain health, reduce the risk of stroke, and may increase the effectiveness of other approaches to relieving depression.”
Get plenty of sleep
When you’re experiencing depression, getting a good night’s rest can seem impossible. However, lack of sleep can worsen depression symptoms, according to the Sleep Foundation. It’s a vicious cycle, but there are some ways to improve sleep, including exercise and meditation, as mentioned above.
Viswanathan says you should try to go to bed and wake up at regular times – for example, going to bed at 10pm and waking up at 6am – and try to get at least seven hours of sleep every night.
Seek professional help
If you find that you can’t focus in a better place, seeking professional help may be the best option. Call a doctor who specializes in mental health therapy or look for a therapist online if you prefer to talk in the comfort of your own home.
Here are some of our favorite online options:
