Does it seem like your battle with depression has been a long one without much progress? Here’s a list of some things you can add to your daily life to gain back some ground.
- Publish a daily routine – give yourself a reason to get out of bed, and out of the house
- Make sure you’re getting 8 hours of sleep so that dopamine levels replenish
- Pay attention to what you’re eating. If your appetite is poor make sure you’re at least eating small amounts of food each day
- Add foods to your diet that can help naturally boost your mood: Cottage Cheese, Eggs, Granola, Whole milk, Yogurt, Almonds, Walnuts, Black Eyed Peas, Brown Rice, Ground Flax Seed
- Get sources of B6 and B12 vitamins: Avocado, Oranges, Spinach, Peanuts, Beans, Lentils
- Avoid foods that deplete dopamine: Cake, Corn, Crackers, Chips, Pasta, Pies, Potatoes, Pudding, White rice, Pastries
- Schedule time to exercise during the week, to increase serotonin levels
- Schedule time to connect with friends and family during the week
- Converse with at least three people in your life that you are comfortable being authentic with. Tell them what you are thinking and feeling
- Tell yourself the truth about negative thoughts
- Change the way you talk to yourself. Make sure to encourage yourself and give yourself grace
- Understand your feelings, but focus on what you can control – your thoughts and feelings
- Find healthy ways of coping with stress that works for you. Some examples are: journaling, exercising, breathing exercises, fun activities
- Find things to laugh about
- Try listening to music, specifically classical or worship music
- Expect life to have struggle instead of being surprised by it
- Stay connected to your source of hope
