Lifestyle choices and depression
Depression looks and feels different to every person who struggles with it.
When someone is depressed, they may lack motivation or interest, they may feel sad and struggle to see the positives, and they may have difficulty focusing or remembering things.
People struggling with depression are usually unable to function in a way that they usually would, so it’s very important that they strive to make good lifestyle choices because it can build resilience towards depression, reduce the feelings of it, and help to overcome it.
Taking care of your body
If you’re struggling with depression, it’s important to take care of your body. Making conscious decisions about what you eat, how much sleep you get, getting enough physical activity, and being present, can all help to improve the symptoms of depression you may be feeling.
Eat nutritious meals
Eating healthy is so important for your mental well-being. When you fuel your body, you feel better. Your brain consumes up to 20 per cent of your daily calorie intake, so it’s essential to feed your brain for it to work optimally. Make sure you're eating foods like vegetables, fruits, whole grains, antioxidants, and fish, which have been associated with a decreased risk of depression.
Physical activity
Movement and physical activity can help to take your mind off of life’s stresses and redirect your energy to something positive. It also changes some of the chemistry in your brain and increases positive endorphins, which can improve your mood. If you find that you don’t have the motivation to exercise, try breaking it down into smaller steps, like going for a five or 10-minute walk. Every little bit counts and you’ll start to feel good about what you’re doing and have a sense of accomplishment.
Get enough sleep
Getting a good night’s sleep is essential for your mental health. No one can function their best when they don’t get enough sleep. If you're depressed, your sleeping patterns are often affected. Either you find it hard to fall asleep or stay asleep or you sleep too much, which can make you feel unproductive or unmotivated. Try to get between 7 to 9 hours of sleep per night and limit your screen time before bed.
Practice mindfulness
One of the common symptoms of depression is having the tendency to think negatively about yourself, your experiences, and the future. Mindfulness can help with your depression by allowing you to become more aware of your thoughts and stand back to observe them, instead of attaching meaning to them. Your thoughts are just thoughts, they’re not facts. Mindfulness helps you stop dwelling on negative thoughts and feelings, observe and accept them, and build self-compassion.
Mindfulness doesn’t always have to take up a lot of time. It can be a conscious effort to be still with your surroundings for 5 minutes or even 30 seconds. Just take the time to focus on being in the present moment. Think about your surroundings – what can you hear? What can you see?
Social connection
When you’re depressed, oftentimes you can lean towards self-isolation - maybe you don’t feel like reaching out to friends or family. But it’s important to try to work against those feelings. Social connections can help prevent your depression from getting worse and help you move through your depression. Spending time with friends and family helps you perceive yourself and your experiences differently. It can also act as a distraction and make you feel good.
Considering our current situation, social connections can be a little more difficult to pursue. If you’re unable to meet up with a friend in person, set up a video call. Although it may not be the same as a face-to-face interaction, you’ll still be able to maintain and build those social connections with your friends and family, which can help decrease your feelings of depression.
Finding meaning and purpose
When you’re depressed, you tend to focus on yourself and might have a hard time seeing that you’re part of something bigger. Finding a sense of meaning and purpose in your life can decrease feelings of depression and help you progress through it because it allows you to see that you are part of something bigger. Focusing on others can help to get you outside of your head, which can help build resilience towards the feelings of depression.
Depression can make it hard to make lifestyle choices that are good for you. So, remember to be kind to yourself and start small if you need to. Take care of your body mentally, physically, and emotionally; create and maintain social connections with friends and family; and try to find a sense of meaning and purpose in your life that will help you focus on others too. Creating these healthy habits in your life can help reduce the feelings of depression and help you overcome it.
Remember, depression is highly treatable and the sooner you get treated, the better and faster the results. So, don’t wait for the feelings to get too strong, reach out for help soon. Talking to a counsellor can help you find the tools and strategies to cope with your depression and get back to feeling your best.
Information for this blog was provided by registered social workers, Christine Molohon and Sarah Rosenfield. Learn more about our counsellors.