Tips for depression
Take steps yourself
help yourself in difficult times
Article
It can be difficult to know what to do when you find yourself in a depressive episode. While professional help is essential, there are also steps you can take yourself to alleviate your symptoms and improve your well-being. Although depression can be overwhelming, there are steps you can take to help yourself during these difficult times.
Read these practical tips to help you get through depression.
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READING TIME 5 MINUTES
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Why is this important
Depression is a medical condition that often requires specialized treatment. A psychologist, therapist or psychiatrist can help you get the right diagnosis and develop a treatment plan that works for you.What can you do?
Make an appointment with your primary care physician or a mental health specialist. They can refer you to therapy, such as cognitive behavioral therapy (CBT), or prescribe medication if needed. -
Why is this important
Exercise is a proven way to reduce the symptoms of depression. It promotes the production of endorphins, which can improve your mood and make you feel more energetic.What can you do?
Start with light exercise such as walking, yoga, or cycling. Try to be active for at least 30 minutes every day, even if in small increments. -
Why is this important
Sleep and mood are closely linked. Depression can interfere with your sleep, but insufficient sleep can worsen your symptoms.What can you do
Create a regular sleep routine. Go to bed at the same time every day and get up at the same time. Avoid screens (phone, TV, computer) at least an hour before bedtime and provide a relaxing environment. -
Why is this important
What you eat affects how you feel. A balanced diet can support your energy levels and contribute to a more stable mood.What can you do?
Eat regular meals with plenty of vegetables, fruits, whole grains, and lean proteins. Avoid excessive amounts of sugar and caffeine, as these can affect your mood. -
Why is this important
Depression can cause you to feel withdrawn and isolated. However, social support is crucial to recovery.What can you do?
Talk to friends or family members about how you're feeling, even when it's hard. Find support in a trusted circle or consider joining a support group. -
Why is this important
Depression can overwhelm you and make you feel like you can't accomplish anything. Realistic goals help you move forward step by step.What can you do
Start with small, achievable goals. This can be something as simple as cleaning up a room, taking a short walk or preparing a healthy meal. Every small step counts. -
Why is this important
Stress and anxiety can worsen depressive symptoms. Relaxation techniques can help calm your mind and reduce stress.What you can do
Try meditation, deep breathing exercises, or mindfulness. These techniques can help you stay in the moment and better control your thoughts. -
Why is this important
Recovery from depression is a process that takes time. It is important to be patient and kind to yourself as you go through this difficult period.What can you do
Recognize that you don't have to solve everything at once. Celebrate small victories and remind yourself that progress, no matter how small, is still progress.
"Be patient with yourself."
Learn more about what to do about depression here.
Looking for help?
At Montgó Lifestyle, we believe in the power of personal attention and customised recovery programs. Whether you seek in-depth support, are interested in our unique approach, or simply want to learn more about how we can help you or your loved ones - our team is ready to welcome you.
Want to know more?
Want to learn more about our treatment methods? Visit our contact & FAQ page for an overview of some of the questions that may come to mind. Of course, you can also call us for more information.
