According to the American Association for Anxiety and Depression. A staggering 322 million people around the world are living with depression! That sounds like a major health concern that should be on government agendas to fund more resources for people. That is just Depression, a whole lot more individuals are suffering from a mental illness. It is also fair to say that there are a lot of individuals that have addiction issues that would be better served receiving treatment vs jail time.
Mental health is just as important as physical health but often not talked about as often. The mental health system is a serious problem in this country. Even if you do have insurance that covers some mental health the resources are much more limited. Hopefully, with telemedicine, we will see an improvement in people’s access to mental health services. These 5 tips are things you can do to help yourself, in addition to consulting your doctor or mental health professional.
5 tips to improve your mood and help battle depression
1. It all starts with a good night’s sleep.
- Do what you can to ensure you get a good night’s sleep.
- For an adult getting between 7 to 9 hours per night is the recommended amount.
- Limit your caffeine intake especially in the afternoon to help you fall asleep.
- Set the nighttime temperature in your home to optimize sleep. According to the Sleep Foundation, the temperature is between 60 and 67 degrees Fahrenheit.
- Have a pre-bedtime routine where you shut off all your electronic devices for about 30 minutes before bed to quiet your mind. Listen to some relaxing music, read a book, or perhaps meditate.
- Your bedroom environment should promote sleep. Some essentials are a comfortable bed and pillow, a cozy blanket, room darkening curtains, a quiet room, or a sound machine, depending on what works best for you.
2. Eat a healthy diet.
- What you do or don’t eat can have a major impact on your mental health.
- Things you should eliminate or at least minimize from your diet due to their negative effect on your mood include:
- Processed foods and foods high in sugar: Chips, donuts, some cereals, cake, canned vegetables, sausage, bacon, soda, microwave meals, and alcohol.
- Foods choices that can have a positive effect on your mood
- Omega 3 fatty acid foods: such as tuna, salmon, sardines, avocados, oysters, canola oil, and walnuts.
- Vitamin B-rich foods: Fruits, dark green leafy vegetables, milk, eggs, poultry, meats, and nuts.
- Antioxidant-rich foods such as blueberries, strawberries, raspberries, spinach, beets, pecans, and yes dark chocolate.
- Foods that contain Zinc: Whole grains, beans, nuts, and meats.
3. Do uplifting activities daily.
There are activities that you can and should practice in your daily life to help uplift your mood.
- Put it in writing, each day think about 3 things you are grateful for, and write them down. Gratitude is a trait that people who describe themselves as happy seem to have.
- Practice forgiveness, if someone or something is upsetting you write it down and then let it go. It only weighs you down and adds to depression and anxiety.
- Make time for smiling and laughter. Watch a funny movie or an amusing show. Invite your family or a friend, in your covid bubble, to play a board game or some other type of game with you. Enjoy some conversation and friendly competition.
- If you can not see your friends and family regularly set up a regular time, weekly perhaps to talk on the phone or to Zoom chat. Make it a point that each person needs to talk about one positive thing from their week even if they feel it is a small one.
- Be kind/giving to others. Let those you care about know you care by telling them or showing them regularly. When you interact with people in your daily life whether you know them or not, be kind. Take the time to say hello, ask them how they are doing or say thank you when someone helps you.
- Volunteer to help someone out. Oftentimes doing a simple task for someone just to be kind, can leave you with a smile and a good feeling for the rest of the day.
- Trying something new can be uplifting. You could try crafting something. There are so many possibilities. Some things people enjoy doing are woodworking, painting, baking, cooking, sewing, scrapbooking, or making jewelry. Maybe you could try a new outdoor activity such as fishing, kayaking, hiking, or golfing. These are activities you can try, while still socially distancing.
4. Get regular exercise
What is most important when choosing what type of exercise to do? You should choose the types of exercise that you like to do. That way you will be more likely to do it regularly enough.
Which is needed to make a difference to your health.
- For exercise to be considered regular it should be 30 minutes per day and at least 3 times per week. The 30 minutes can be broken up into 10-minute intervals. You should choose an exercise that is vigorous enough to raise your heart rate. It is ok to start slow and gradually increase the frequency or duration if you are new to exercising regularly.
- Regular exercise helps to release endorphins and has the ability to elevate mood naturally. Exercise can distract your mind from thinking about your worries. It can also improve your self-esteem. There is a lot of versatile exercise equipment you can use in your home.
5. Reach out, you are important
Are you using alcohol or other substances to numb your feelings?
Have you had feelings of sadness, hopelessness, irritability, difficulty concentrating, loss of interest in activities you used to enjoy, or sleep changes that have lasted more than a couple of weeks? If so, it is time to reach out for help. Please know you are not alone and you are important.
- Your primary doctor is a good place to start. The most effective treatments for depression involve a combination of medication and talk therapy. Make an appointment and have an honest conversation with your doctor about the symptoms you are experiencing.
- They will likely prescribe antidepressant medication for you.
- A combination of medication and therapy with a mental health professional is found to be the most effective. To locate a mental health professional near you follow this link to The National Institute of mental health and put it in your zip code. Knowing you are not alone, can help you feel less isolated. There are many depression support groups online. One can be found at the Anxiety and depression association of America.
- If you are having suicidal thoughts please seek help immediately. You should call 911 and let them know you are having suicidal thoughts or go to your local emergency room. Another option is If you are having suicidal thoughts or are just very depressed, call The National Suicide Prevention LifeLine at 988. There are people waiting to help you, please reach out.
You are as unique as every tree is in a forest.
Please reach out for help and continue your unique life journey!
Some pictures are attributed by freepix.com