Life never remains the same and is rightfully called a bumpy ride by most people. One day you’re feeling so accomplished and on top of the world, the next moment, you’re drowning in thoughts and fears that only leave you more tangled and sad. It’s pretty normal to have some depressive ‘gloomy days’. Different people are triggered by different events and emotions that leave them depressed most of the time. However, what’s important is to not let that depression get the best of you. Listed below are some of the tips that’ll help you minimize depression during the long gloomy days.
1. Avoid Stress
Medicinal experts have provided clear evidence of a relationship between stress and depression. People with chronic stress are more likely to fall victim to depression. To avoid getting depressed during long gloomy days, try to avoid stress by taking breaks from work, getting enough rest, and learning to say ‘no’ to the additional demands, whether they are from your supervisors or even loved ones. Buy some of the finest meditation room essentials and create your own meditation space at home. Whenever you encounter a stressful situation, don’t let it get to your head and try to understand the problem and then devise a step-by-step solution. Develop an optimistic approach towards life, in general.
2. Exercise Regularly
Research shows that physical activity effectively acts as a natural antidepressant, and most doctors include it as a treatment. Exercising regularly can boost your physical and mental wellbeing. When suffering from depression, some people find it very hard to even move, and this makes the symptoms even worse. In such circumstances, regular exercise can effectively minimize depressive thoughts by releasing feel-good endorphins, natural brain chemicals, and neurotransmitters, like serotonin, that significantly enhance your sense of well-being and uplift the mood in general.
3. A healthy diet
‘You are what you eat’. If you don’t look after your food intake and keep eating junk/fast or unhealthy food, chances are that you’ll end up feeling lousy and depressed. A healthful diet can prevent depression and boost your mental well-being.
Research suggests that eating homemade food, fresh fruits and vegetables, soybean products, green tea, whole grains, healthful oils, and fish can boost your stamina, and thus pave the way for positive thoughts and feelings. They help protect the body from cell damage and oxidative stress. When you look good, you feel good. At the same time, doctors suggest limiting the intake of trans fat, red meat, premade baked goods, desserts, and sodas.
4. A Decent Amount of Sleep
According to medical research, there’s a strong link between depression and insomnia. Symptoms of depression may get triggered by a lack of sleep, and it’s in itself a symptom too. To fix your lifestyle, stay away from things that can destroy your sleeping pattern. Make sure that the sleeping room is dark, quiet, and of a moderate temperature. When you’re well-rested, you’ll be more active, and have an upbeat view, and better focus on life. A decent amount of sleep will also kick-start your productivity, thus improving your emotional wellbeing.
5. Alcohol and Drug Use
The use of recreational drugs and alcohol can increase the risk of anxiety and depression, making symptoms worse. Most of the people suffering from a drug use disorder also fall victim to depression in no time. Unhealthy alcohol intake can significantly lower your norepinephrine and serotonin levels, which help regulate the mood. A lower level of these chemicals can make the symptoms worse for a depressed person. By permanently getting rid of alcohol, you’ll be more active and clear-minded, having improved physical and mental health.
6. Talking Therapy
One of the best forms of therapy that can help minimize your depression during the long gloomy days is talking with someone. Whether it’s chronic or seasonal depression, psychotherapy can do wonders. By simply talking it out with another human, and having another person listen to you can solve a lot of problems. It can help people find the actual causes of depression and its practical solutions. Therapy can be of multiple types, it can either be one-on-one, with a professional, a group of friends, or even your sister. Sometimes, depressive thoughts can leave your mind by simply opening up to a loved one, who makes you feel valued.
7. Avoid Common Triggers
Different factors can trigger symptoms of depression and anxiety, and they vary between different individuals. To minimize the depressive mood, it’s suggested to avoid exposure to these triggering factors. They may include sudden exposure to some news, using alcohol, or having too little sleep. You must try to reduce such exposures, for example, by fixing a specific time of the day to check emails or watch the news. When you’re already prepared for what’s coming or what might happen, there are lesser chances of getting triggered and thus falling victim to depressive thoughts. Another solution is to plan everything and don’t do anything out of the timetable, and if you can’t avoid those triggers, be mindful of them.
8. Get Outside
To minimize your depression, do not start your day on a gloomy note. You have to get outside, both physically and mentally. Do not fall into trap of your tangled thoughts. Wake up early and step out of your house. A nice morning walk can do wonders and uplift the spirits. Even if you’re not in the mood for exercise, meet your friend for breakfast or lunch. A man is indeed a social animal, and having a nice time out with some friends /colleagues can surely boost the mood. Meet with different people, experience new things, and try to bring positive changes in your life, little by little!
9. Let the Light In
As simple as it seems, letting the natural light in can significantly help in treating a lot of illnesses, and so is the case with depression. It’s easy to stay cocooned during gloomy days, but try to overflow your home and office with as much natural light as possible. Arrange the interior of the house in such a way that the maximum amount of sunlight manages to filter through, on cloudy days. Warm sun rays can positively impact your body’s chemicals and boost energy levels. Waking up in a lightened room can make you feel free, lighthearted, and provide a better and clearer outlook on life.
10. Treat Yourself to a Vacation
Sometimes, a good laugh and a meaningful time out with your close ones can shun away all the sad and depressive thoughts. To minimize your depression during long gloomy days, plan out a vacation with your loved ones. Whenever possible, go to a sunny destination. Spending some time in new places and having new experiences will surely be a good mood-booster. It’ll be a change and a breath of fresh air in a monotonous life. Even if planning a vacation is not possible, arrange a weekend getaway. Sometimes, you need to get away from everything that’s in front of you, to get your blood moving and feel a little better.
Treat Your Depression – Talk about It
All of us feel sad, gloomy, and even depressed. For some people it’s seasonal, and in some cases, casual sadness takes the form of chronic depression. Just like many other illnesses, depression is also an illness. To minimize this ailment, you have to get yourself treated through proper medication. Additionally, learn to talk about depression. There is no shame or stigma in asking for help. Recognizing that something’s wrong with you and addressing a mental illness at this age is a brave move and not an act of a weakling.