The capacity to maintain one’s mental or physical health through a variety of activities that one chooses for themselves is known as self-care. We all practice self-care, which includes all the subjective things a person needs to achieve mental health, but which often goes unnoticed by us.
Why is self-care so crucial?
Self-care is important for all aspects of our health, but it also shows that we live a healthy life, eat less, etc. It is the ideal vehicle for physical and mental development over the long term. Self-care is essential for everyone because of this.
The following is a list of seven ways self-help can be used by people struggling with depression to overcome or lessen their mild to moderate depression symptoms. These suggestions are not a replacement for seeking medical advice, however can surely be used alongside any treatment you are receiving.
Exercise is just as effective as medication for treating mild to moderate depression, according to numerous scientific studies on the subject. It has multiple positive effects, including weight loss and a lower risk of many chronic diseases, in addition to alleviating depression symptoms.
When you’re feeling down, it can be hard to exercise, so start small and do something fun. Dancing and listening to music are good forms of exercise that can help alleviate depression.
Endorphins, chemicals found in the brain, are increased during exercise, which helps alleviate depression symptoms. Every day, even just a few minutes of light exercise can raise endorphin levels and make you feel better.
2. Repel negative thinking:
People with depression frequently experience negative thoughts, which are common in their minds.
Challenge negative thoughts with positive ones for a simple solution. Take, for instance, the challenge to “feel this way all the time.” What evidence do you have?” You ask or consider a time when you had a different outlook on life.
3. Regularly eat healthy foods:
People who are depressed frequently tend to eat poorly. Junk foods with a lot of sugar, salt, and fat may help for a while, but they eventually cause spikes in blood sugar, weight loss, and more weight loss, which makes you unhappy.
Finding nutritious foods that you enjoy, ensuring that you have plenty on hand, and consuming those foods daily is the solution. Bread is a good choice if you don’t have a food allergy or other reaction to food.
Finding delicious healthy foods and teaching yourself to eat them when you’re hungry or down is the key.
4. Get sufficient sleep:
Insomnia, which can manifest as difficulty falling asleep or staying asleep, can be caused by depression or anxiety.
- Set a regular time to go to bed each night.
- Do not use the computer or television in your bedroom.
- Avoid eating for at least an hour before going to bed.
- Try to keep your bedroom as quiet and dark as you can.
- Ensure that the temperature in the room is comfortable.
- Avoid all beverages with caffeine for at least two hours before going to bed.
Our bodies and brains need sleep to regenerate, repair, and renew. A good night’s sleep can reduce depression symptoms and improve general health and energy levels.
5. Get a lot of water in:
Water is necessary for every bodily activity. Every day, drinking enough water helps the body get rid of toxins, makes internal organs work better, and makes it easier to think clearly.
Many people consume soft drinks, alcoholic beverages, and beverages with caffeine instead of drinking enough water.
Consider these alternatives if you find plain water difficult to drink.
- Iced or hot herbal teas such as peppermint, chamomile, ginger, hibiscus, rooibos, and jasmine
- Frozen water
- Flavored sparkling water
- Add slices of lemon, lime, and ginger to ice water
- Add 1-2 tablespoons of fruit juice to water for better flavor
Adults should drink about two to three quarts more water than they get from food each day for good health. Being physically active can help alleviate depression symptoms.
6. Change routine:
People who are depressed frequently engage in routines that exacerbate their depression symptoms. A depressed person, for instance, might wake up, go to work, come home, watch the same show every night, and then end up eating unhealthy food before going to bed.
It need not be difficult to alter routines. For instance, after work, commit to going for a short walk first rather than immediately turning on the television. Try to eat a healthier meal rather than an unhealthy one.
You can rewire the dopamine pathways in your brain, a key chemical linked to happiness, by changing your routine. Changes to routine don’t have to be big to be beneficial.
7. Get down to business.
The issue for some people with depression is a lack of regularity and structure in their daily lives. In this instance, developing a more regimented routine may assist in reducing depression symptoms.
It is simple to establish a new healthy routine. Even waking up and changing out of your pajamas is a small but potentially significant change in your daily routine.
Calling a friend every day, going for a short walk, writing in a journal, or spending thirty minutes listening to great music are other options. Dopamine levels can rise, and feelings of depression can decrease when new routines and habits are established.
People who are depressed may find it difficult to begin engaging in these self-help behaviors at first; however, even if they only take a few small steps each day toward a healthier lifestyle, it can significantly help alleviate the symptoms of mild to moderate depression.
These are some ways you can support your own wellbeing. If you are feeling depressed and need support, we would encourage you to seek help from your Doctor or emergency services.