Depression drains you mentally, spiritually, and physically. Even energetic people who were once full of hope and drive can have trouble getting out of bed when suffering with depression.
More than 38 million adults in the United Stated have experienced depression at some point during their life and women are twice as likely to experience it.
While overcoming depression isn’t quick or easy, it’s not impossible. These are steps you can take to rediscover yourself and start living again.
Say what God says about you.
Find Scriptures that you can repeat throughout the day. Say them out loud. Write positive affirmations from God’s Word on paper and post them throughout your home in places you will look often.
Set the stage.
Keep background music on in your home that sets the stage for a peace-filled and positive atmosphere. Try eliminating television programs for a few weeks and introducing them one at a time to truly gauge your mood after watching them.
Make sure you’re seeing daylight for at least 30 minutes a day either through sunlight or a light made for imitating the effects of sunlight.
Do something new.
Pick up a new hobby. Volunteer. Change your routine. Challenge yourself with something you never thought you could do or something you always wanted to do.
Let go of regret and stop looking at your past. Write down a list of dreams you have for your future.
Getting in 30 minutes of cardio activity at least three times a week means those “runner’s high” endorphins get released regularly and help you work through and release stress. You don’t have to run a marathon to feel results. Walking works wonders! But, be sure to get your doctor’s approval before starting an exercise program.
Start a good multivitamin and avoid overly processed foods and added sugars. Fill your diet with complex carbohydrates (whole grains), fish, lean meats, fruits, and vegetables.
Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and try to go to bed at the same time every night. Remember, a tired body and quiet mind are the requirements for quality sleep. Turn the television off and engage in calming, quiet activities like reading, taking a warm bath, etc. Don’t work late or do other stressful activities that cause your mind to race, and avoid caffeine and alcohol too close to bedtime.
The Bible says a merry heart does well like medicine. Find out what makes you laugh and take a daily dose.
Spend FACE time, not Facebook time, with close friends and family, and just have some fun! You don’t have to engage in heavy conversations about your plight. Keep it simple and go to dinner, a movie, a sporting event, or just grab a cup of coffee together. Being with other people helps diminish feelings of isolation. Do this regularly.
Watch your thinking!
Pay attention to those times that you tend to dwell on the negatives in your life – both real or imagined – and stop them. It takes work and persistence, but you can tell yourself to stop rehearsing the negatives.
This list isn’t comprehensive, and you may find that these tips aren’t getting you to the place that you really want to be.
If you find that your depression is getting worse, seek professional help. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.