Take a to minute brisk walk every day. Or you can dance, stretch, or do yoga. People who are depressed may not feel much like being active. But get yourself to do it anyway. If you need a push, ask a friend to do it with you.
Getting any activity started helps boost your mood. Keep it going. Eat healthy foods. Some people with depression don't feel much like eating. Some may overeat. But what you eat can affect your mood and energy. So with depression, you need to be sure to eat right. Schedule an appointment. Contact Medical Records. Attend a class or event. Shop online.
Browse the Health Library. Talk to a nurse. We've taken steps at all our locations to keep you and our staff healthy and safe. Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day.
Remove sunglasses but never stare directly at the sun and use sunscreen as needed. For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder SAD. SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love. No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year.
That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.
But even so, they can be tough to give up. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking. All-or-nothing thinking. The mental filter — Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. Diminishing the positive. Jumping to conclusions. Making negative interpretations without actual evidence. Emotional reasoning.
Everyone must be laughing at me! Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:. As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. Authors: Melinda Smith, M. Social support and protection from depression: Systematic review of current findings in Western countries. The British Journal of Psychiatry, 4 , — Cuijpers, P.
Treatment outcomes for depression: Challenges and opportunities. The Lancet Psychiatry, 7 11 , — What Causes Depression? Harvard Health Publishing. Depression: Back from the Bluez — Self-help modules for coping with and recovering from depression.
Center for Clinical Interventions. In the U. Home Healthy mind. It's okay to feel sad. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About sadness You may feel sad for many reasons Sadness will ease Supporting someone else who is feeling sad Sadness is different from depression Where to get help. About sadness We use different words to talk about sadness: agony, anguish, broken heart, hurt, sorrow, dejection, dismay, homesickness, distress, unhappiness and more.
You may feel sad for many reasons Life is full of situations that may make people feel sad: having trouble at home for example, family fights or domestic violence having trouble at school or work, or feeling pressure there moving home losing a loved one or a friend being ill, or caring for someone who is ill experiencing chemical changes in your body from puberty, drugs or medicines experiencing changes in your thoughts for example, developing an unhelpful thinking style such as being self-critical, or learning new information about subjects such as poverty or terrorism.
Sadness will ease Feeling better can involve taking one step or many. You may want to try some of these tips: Be honest with yourself and the people around you. Talk to someone whom you trust. Seek help from a professional a doctor, psychologist, or other health professional. You may need support, advice or a referral to a specialist.
Think about whether your sleep and eating patterns are good for you. Help someone else. Find a creative way to express your sadness. Writing your thoughts in a diary, for example, may help you find a new perspective. Keep yourself safe. If you feel at risk of hurting yourself , let someone know immediately.
If a prescribed medication makes you feel down, let your doctor know. And talk to your doctor before taking any non-prescribed medications or complementary or alternative medicines.
Do things that you enjoy and that are good for you. Find ways to make your life more pleasurable: listen to music, go for a walk, read a book, call a friend. Tackle one problem at a time. Have confidence that things will improve.
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