Tips for Recovering from Depression

Life’sCalling Where are you?

If youve had depression, you know howhopeless you can feel.

If youve had depression, you know howhopeless you can feel.Its important to get professionaltreatment. But there are things you cando to ease symptoms of depression.

If youve had depression, you know howhopeless you can feel.Its important to get professional treatment.But there are things you can do to easesymptoms of depression.Exercise, changing your diet, and evenplaying with a pet can improve yourmood.

If youve had depression, you know howhopeless you can feel.Its important to get professional treatment.But there are things you can do to easesymptoms of depression.Exercise, changing your diet, and evenplaying with a pet can improve your mood.Click to the next slide to see how youcan start regaining control of your life.

Let Your Pet Nuzzle Blues AwaySometimes your pet really can be your best friend -- and thats good therapy. When you playwith your pet, you take your mind off your problems. Also, when you take care of your petyoure fulfilling a commitment to something outside yourself. Caring for others can be verytherapeutic.

Eat Smart to Lift Mind and BodyTheres a connection between mind and body. Although there is no specific diet that worksfor depression, a healthy diet can be part of an overall treatment plan. Build your diet aroundplenty of fruits, vegetables, and whole grains to help boost your physical and emotionalhealth.

Choose Foods to Boost Your MoodSome studies suggest omega-3 fatty acids and vitamin B12 may ease the mood changes thatare part of depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fattyacids. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood and low-fat dairyproducts are sources of B12. Vegetarians who eat no meat or fish can get B12 in fortifiedcereals, dairy products, and supplements.

Try Low-Fat Carbs for a Pick-Me-UpSerotonin is a brain chemical that enhances your sense of well-being. Carbohydrates raisethe level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, grahamcrackers, or pasta are options. Vegetables, fruit, and whole grain options also provide fiber.

Drink Less Caffeine to Improve MoodDo you really need that third cup of coffee? Anxiety can accompany depression. And toomuch caffeine can make you nervous, jittery, or anxious. So cutting back on soda, coffee, tea,and chocolate may make a difference in your mood. It can also help you sleep better at night.

Treat Your Aches and PainsFeelings of depression can be related to pain. Work with your health care team to treat yourdepression and your pain.

Exercise to Change the Way You FeelFor some people, exercise works as well or even better than antidepressants. And you donthave to run a marathon. Just take a walk with a friend. As time goes on, increase activity untilyou exercise on most days. Youll feel better physically, sleep better at night, and improveyour mood.

Choose an Exercise You EnjoyIf you don’t like to run, you wont last long training for a marathon. But you will stay with amoderate exercise you enjoy. For instance, try golfing without a cart, riding a bike, working inyour garden, playing tennis, or swimming. The important thing is to pick something you like.Then youll look forward to it and feel better when you do it.

Exercise With Others for SupportStaying connected with other people helps overcome the lethargy, exhaustion, and lonelinessof depression. Join an exercise group or exercise with a friend. Youll stay connected. Andyoull have support to help you stay on track!

Be Sure You Get Enough SunlightDo you feel more depressed during darker, cold months. You may have seasonal affectivedisorder, or SAD. SAD is most common in the winter, when theres less sunlight. SAD can betreated with light therapy or exposure to artificial sunlight, antidepressants, andpsychotherapy.

Explore Your CreativityPainting, photography, music, knitting, or writing in a journal: These are all ways peopleexplore their feelings and express whats on their mind. Being creative can help you feelbetter. The goal isnt to create a masterpiece. Do something that gives you pleasure. It mayhelp you better understand who you are and how you feel.

Make Time for Mindful RelaxationStress and anxiety can increase your depression symptoms and make it harder to recover.Learning to mentally relax can help restore a sense of calm and control. You might considera yoga or meditation class. Or you could simply listen to soothing music while you take along, hot bath.

Become Actively InvolvedBeing involved with others can help you regain a sense of purpose. And it doesnt take muchto get started. Try volunteering with a charity. Or join a discussion group at the library or atchurch. Meeting new people and doing new things will help you feel good about yourself.

Keep Friends and Family in Your LifeThe people who love you want to support you. If you shut them out, they cant. If you let themin, youll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with yourpartner. You may find it helps to talk about your depression. It feels good to have someonelisten.

Get the Healthy Sleep You NeedDepression interferes with healthy sleep. Some people with depression sleep too much.Others cant fall asleep easily. As you recover from depression, relearn good sleep habits.Start by going to bed and getting up the same time each day. Use relaxation techniques tohelp you fall asleep. Healthy sleep makes you feel better physically and mentally.

Avoid Alcohol and DrugsAlcohol and drugs can slow or prevent recovery from depression. They can also make yourdepression worse and interfere with the medicines you take for depression. If you have aproblem with substance abuse, ask for help now. Youll have a far better chance ofrecovering from depression.

Continue Your TreatmentThe steps outlined in these slides may help you feel positive about your life. But alone,theyre not enough. They wont replace medical treatment or talk therapy. Depression is aserious illness, and it carries a risk of suicide. If you are thinking about suicide, seek helpimmediately. And never stop or change treatment without discussing it carefully with yourdoctor.

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Depression Myths and Facts

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Tips for Recovering from Depression

by Abhishek Shah on Jul 30, 2011

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