Those who struggle with depression often have a tough time navigating their emotions. Despite how difficult it may be, there are plenty of helpful tools available for support, guidance, and growth. Whether you recently became aware of your depression or have been battling it for years, this blog includes six powerful tools for those living with depression.
#1: Surround yourself with people you can trust
If you are struggling with depression, reaching out to supportive friends and family members can significantly transform your mood and perspective. Interacting with trusted people in your life can also provide feelings of connection and accountability. It’s also a great source of compassion and understanding that we all need during difficult times.
If you don’t feel comfortable speaking with anyone in your everyday life at first, therapy groups are a great place to build a support group and connect with others who share similar experiences. By surrounding yourself with people who are willing to speak up about their struggles may even give you the courage to talk about your own.
#2: Prioritize nutritional wellness
While there are many methods for addressing depression, one that is often overlooked is nutrition. Nutrition can play a huge role in how we feel, both mentally and physically. It can also impact our mood, energy level, and overall wellbeing.
Some research linking nutrition to brain health suggests that certain foods may help improve mood and reduce symptoms of depression. Omega-3 fatty acids, for example, are important for cognitive health and have been shown to be beneficial for people with mood disorders. Foods rich in mega-3s include salmon, mackerel, trout, herring, walnuts, flaxseeds, and chia seeds. Foods containing magnesium, such as leafy green vegetables, legumes, and nuts, are also thought to play a role in positive mood regulation.
#3: Get an adequate amount of zzz’s
Sleep gives our mind and body time to rest and recharge, so that both can function at their best. In contrast, a lack of sleep can lead to poor concentration, little motivation to do things, and irritability. If you find it difficult to fall asleep, try turning all electronics off one hour before bed, drinking a warm cup of sleepy time tea, or reading a book. These simple tasks may not seem like much, but they have the power to ease you into a restful night’s sleep, which can ultimately improve your mood.
#4: Find positive ways to express yourself
Whether you like writing, painting, or spending time outdoors, there are plenty of activities that can help improve your mood and bring you closer to your emotions. Some modes of self-expression, like hiking and exercising are great for the endorphin high they provide and creating space to positively channel your emotions.
We also recommend bringing a friend or family member along to hold yourself accountable and spend time with others. It may even make you more willing to open up to your loved one about what you are going through.
Overall, it doesn’t matter how you choose to express yourself. What does matter is that you find some healthy outlet to help you cope and better understand your emotions!
#5: The power of positive thoughts
One of the best things you can do to improve symptoms of depression is to train your mind to think positively. Meditation, affirmations, and positive visualization are some effective methods you can use to build a strong, positive mindset. By practicing these techniques regularly, you can begin to combat the negative thoughts that contribute to depression and replace them with positive ones. In time, this can significantly transform how you address your depression when it occurs.
#6: Meet with a therapist and explore treatment options
Depression can often feel like a lonely, isolated road. But it’s important to remember that you are never alone. Finding a therapist that you trust and are comfortable around is one of the best ways to feel connected and voice your struggles. With the help of a licensed therapist, like those at North Jersey Health & Wellness, you can gain the tools and resources needed to cope with depression.
In addition to talk therapy and traditional antidepressants, therapists have begun prescribing a revolutionary nasal spray known as SPRAVATO® to treat patients with symptoms of depression. SPRAVATO® is uniquely designed for those struggling with major depressive disorder (MDD) and treatment-resistant depression (TRD). It works by targeting the N-methyl-D-aspartate (NMDA) receptor, which plays a role in mood and emotions. SPRAVATO® is available at select practices, including North Jersey Health and Wellness.
If you are looking to explore SPRAVATO® as a treatment solution for depression, give us a call today and someone from our team will be happy to schedule an appointment.
While depression can trigger feelings of loneliness, isolation, and hopelessness, we want you to know that there is always someone to talk to and there is always hope. By using these tools for those living with depression, you can take back control of your thoughts, emotions, and life.