Tips How To Reduce Depression

Everything feels more challenging when you're dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression.

1. Learn How to Stop Negative Thoughts

Depression doesn't just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood.

Cognitive behavioral therapy (CBT) is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression. There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns.

2. Build a Support Network

One of the most important things you can do to help yourself with depression—other than medication and therapy—is to develop strong social support.

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.

3. Improve Your Sleep Hygiene

Sleep and mood are intimately related. A 2014 study found that 80 percent of people with major depressive disorder experience sleep disturbances.

But, you might feel like you just can't fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time.

Good sleep hygiene could be key to improving the quality and quantity of your sleep.

Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity.

Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation.

4. Reduce Your Stress

When you're under stress, your body produces more of a hormone called cortisol. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life.

Over the long run, however, it can cause many problems for you, including depression. The more you use techniques to reduce stress, the better because it will reduce your risk of becoming depressed.

5. Improve Your Eating Habits

Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry has become mainstream.

There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency increases symptoms of depression.

Improving your diet could be key to reducing your symptoms.

But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician.

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