It can be difficult to get motivated when you suffer from depression. You may feel defeated, hopeless, or exhausted. However, one step in the right direction can create the momentum that leads to total transformation.
Here are four ways to better manage depression with a healthier daily routine.
Set An Alarm
An irregular sleep pattern can increase your risk of depression almost as much as someone who is sleep deprived.
Plan for a rewarding day by preparing for it the night before. Experts advise 7-9 hours of sleep for adults. Furthermore, studies have shown people who wake up earlier were less likely to develop depression that those who woke up later.
A Healthy Breakfast
The best way to start the day is by giving your body and mind the nutrients it needs to function optimally. Try some fresh fruit, or oatmeal with honey, to kick off your morning. Foods high in vitamins B and D, amino acids, and iron are especially important for people with depression. Many point to the mediterranean diet as one of the healthiest dietary models worldwide, and may help reduce the risk of depression.
Poor nutrition can lead to stress, fatigue, and irritability which only exacerbate the symptoms of depression. Give yourself the fuel to burn or it is natural to feel burnt out.
A Healthy Workout
Recent studies show that a fifteen minute high-intensity workout, or one hour of low to moderate-intensity physical activity, can be effective prevention strategies for depression.
Beginning the day with a workout will give you a jolt of energy, focus, and optimism. It gets the blood pumping, keeps the mind occupied, and after just one session you will feel a sense of accomplishment. Utilizing physical activity to manage your stress and help regulate emotions may be the most immediate and effective tool available at a moment’s notice.
Meditation is a way to calm the mind and prepare it for the rest of the day. But that’s not all.
JAMA Internal Medicine analyzed 47 trials and concluded that meditation can help relieve anxiety, depression, and pain. Just ten minutes a day can have a significant impact on your mood and response to stress. In addition, it can thicken the pre-frontal cortex enough to manage higher order brain function, improve concentration, and decision-making.
Managing depression with a healthier daily routine is the first step to better wellness. If you’d like to take the next step and speak to a licensed professional about your depression, contact us today.