If you’re just starting your day, try to kick things off the same way you normally do. If you wake up with a cup of coffee and a warm shower, do that first. Completing your morning routine is a great way to start the day right. If you’re in the mood for some tunes, throw on your headphones and get lost in some good music while you walk. There’s a lot of evidence that immersing yourself in nature can help alleviate symptoms of depression. If there’s a park or forest preserve near you, take a walk there. [2] X Research source
Try to avoid piling on unnecessary tasks and long-term bigger goals. If you start listing every single major thing you’re going to tackle in the future, you may just get overwhelmed.
Exercising for 30 minutes a day is ideal, but even 10-15 minutes of exercise can be beneficial. Try to set up a routine for yourself. For example, you might go for a short walk one day, and then build up to a longer walk in the future. [5] X Expert Source William Gardner, PsyDClinical Psychologist Expert Interview. 25 July 2019.
For example, you could put together some chicken breasts with roasted tomatoes and peppers, or broil a salmon filet and sauté some broccoli. If it’s still kind of early, a fancy yogurt parfait with fresh fruit and nuts is a great option.
When you’re depressed, you’re more likely to be lethargic and skip out on regular household tasks. Cleaning up is a great way to catch up on your housework while eating through a few hours of your open day.
Treat yourself a little bit by pulling out the fancy soap and shampoo. Do some exfoliating and treat it like a little spa trip. If you really want to go for a luxurious vibe, light some candles and throw on some calming music while you shower.
Taking a dog for a walk is a great way to get outside for a little and take your mind off of things.
There’s scientific evidence that meditation is physically good for you. If you meditate regularly, you may reap the benefits of lower blood pressure, stabilized blood sugar, and a reduction in stress-causing hormones![12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you’re up for a little physical exercise, yoga is another great way to relax. If you aren’t in the mood for physical activity right now though, meditation is definitely the way to go.
Some people dealing with depression already nap frequently, since daytime fatigue is a common symptom of depression. If this is the case for you, taking a nap may not be the best option for relaxation. While it isn’t the end of the world if you do take a nap, it may not be the best way to relax if you’re already in the habit of falling asleep during the day. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Just be careful not to overdo it if you’re playing video games. While there’s nothing wrong with spending a few hours playing a game you love, it isn’t healthy to sit in one place and zone out playing for 6-12 hours. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source For video games, the type of game you play may have an impact on your mood. Consider giving the first-person shooters and horror games a break and give a casual puzzle game or walking simulator a shot. [18] X Research source Board games are a great option if you live with your family or roommates.
If you enjoy a good soak, take a warm bath and read for a while. This is an awesome way to relax and cool off.
Don’t worry if you aren’t any good at drawing. Sketch out whatever you’d like and just keep the pencil moving. You don’t have to frame whatever you’re doing, let alone show it to anyone. It’s more of an exercise than anything else.
There’s nothing wrong with saying, “I’m feeling really down today and I could use some company. ” A good friend will have no problem showing up to hang out. Even if you can’t visit a friend in person, ask them if they want to hang out over FaceTime or Zoom. Seeing a friendly face is always better than calling them.
If a parent or sibling is making dinner or going shopping, just ask them if you can tag along and help. They’ll probably appreciate it anyway!
It can be intimidating to introduce yourself to new people, but remember that anyone at one of these meetings will be sympathetic, friendly, and welcoming. If you live in the United States, you can search the National Alliance on Mental Awareness’s website to find registered support groups in your area. [22] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source
The Samaritans (877-870-4673) are a non-profit group that offers support to anyone looking for a kind voice to chat with. [23] X Research source If you don’t want to talk over the phone, there are online chat and text-based options out there.
