If you are among the one in five adults with a mental health condition like depression, the holiday season and winter can be a challenge. A therapist can help you manage your depression, but you can also begin taking proactive steps toward managing it. There are a few steps you can start taking today to help.
5 Depression-Fighting Tips from a Licensed Therapist
Regular exercise provides an endorphin boost. Endorphins are a chemical released by the pituitary gland triggering positive feelings and pain relief. During strenuous exercise, you get an endorphin boost, which can help with physical pain and mental health.
It might seem simple, but if you aren’t getting enough sleep, you can’t function well throughout your day. Depression can make falling asleep and staying asleep difficult. Create a bedtime routine by going to sleep at the same time each night. Avoid the television and electronic devices before bed, and try not to nap during the day.
3. Goal Setting
It can be difficult to move your life forward in the face of depression. Try setting small, manageable goals like making the bed, having lunch with a friend, or getting to work on time. Also, take time to pat yourself on the back for achieving them.
4. Lean In
Pulling back from your responsibilities can be tempting when you’re feeling depressed. Try doing the opposite. Take on responsibilities at home and work to ensure you’re an active participant in your life— consider volunteering. Doing service for others can be emotionally satisfying.
5. Ask for Help
If you don’t have a therapist, ask your doctor or a friend for a recommendation. Many therapists have a sliding fee scale for those who do not have insurance or cannot afford therapy. Tell your doctor if you’re unable to get one because of finances. Also, consider confiding in a friend or family member you trust.
You do not have to face depression alone. Take just one of these steps today, and consider finding a therapist to help you along the way. You can take control of your life and begin to heal from depression. White Spruce Counseling in Rochester, NY, offers compassionate, individual counseling. Whether you need anger management help or substance abuse counseling, you can get the help you need to get your life back on track. Call (585) 424-2436, or send a message online to start your journey.