Depression - Tips

Stay physically active through regular exercise. Depression, fatigue, lack of energy and apathy can cause psychical inactivity, and exercising can often seem like the last thing you want to do.

Exercising and staying physically active is very important, for two reasons:

1) You can help improve your mood, and lower your feelings of d

2) When you exercise, your body releases chemicals which help to trigger a positive feeling in your body.

Thus, do exercise! For example running or swimming. Or go dancing. Or bicycling, or hiking every day. Or do gardening, or walk to the grocerystore instead of talking the car.

The idea that you don't control your life makes the depression stronger. As soon as you take action you will notice that you have more control then you thought. Also with small actions.

Keep regularity and structure in your life, also when you do not have any plans. Get up in time at a certain time. Eat on regular times. And go to bed in time at a certain time. This way you keep control over your life.

Keep a gratefulness diary.

Gratefulness is like a medicine for body and spirit. Research shows that people that are grateful, are happier in life, more successful, more forgiving and have more energy.

Grateful people are less likely to get a burn-out, depression or fears. Gratefulness is not a quality you are born with, it is something you can develop! You can start even today with a gratefulness diary and you will be surprised by the effect.

Write down every day 5 things you feel grateful for.

Make everyday time to think about the things you did that day that you feel good about. For example just before you go to bed. What you don't feel good about already gets way too much attention!

Eat healthy, varied and sufficient. When you eat unhealthy or not enough and do not get enough nutrients in your body, this can make you feel even more weary, down and apathetic. So eat healthy. It's also very important to drink enough water.

Do you suffer from depression and could you use some support?
A therapist or counsellor can help you.

As a senior therapist, I often recommend mindful meditation to clients struggling with depression. This practice involves focusing on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Through mindfulness meditation, you can learn to anchor your thoughts and feelings in the present rather than dwelling on past regrets or future anxieties, which are common triggers for depression. Start with just a few minutes each day, and gradually increase the time as you become more comfortable with the practice. This can enhance your overall sense of emotional well-being and reduce symptoms of depression.

Creativity can be a powerful tool in managing depression. Engaging in creative activities such as writing, painting, music, or crafts can provide an outlet for expressing feelings that are hard to verbalize. As a senior therapist, I’ve observed that creativity stimulates the production of new brain cells and neural connections, which can improve mood and cognitive function. The process of creation can also boost self-esteem and provide a sense of accomplishment. Even if you don't consider yourself 'artistic,' simple activities like doodling, gardening, or cooking can serve as creative outlets that bring joy and distraction from depressive thoughts.