A-Z Teen Health Glossary

Blog Categories

7 Things That Can Help Manage Depression

Manage Depression | Paradigm Malibu

If you are suffering from depression, you know that you might still have bad days even when you are receiving proper treatment. There are some lifestyle changes you can make that will help you manage depression. Note that these are not a substitute for qualified professional care; you should seek treatment if you are dealing with the symptoms of depression, particularly if they last longer than two weeks or if they are severe. For mild depression that doesn’t require treatment and for moderate to severe depression that is being treated with counseling and/or medication, however, check out these 7 things that can help you manage depression symptoms.

 

1. Exercise

Getting enough exercise is as good for both your mental and physical health. You already know the physical health benefits of exercise, which include:

  • a stronger heart
  • lower blood pressure
  • a reduced risk of some cancers

There’s also evidence that exercise can help reduce symptoms of both anxiety and depression.

 

If you don’t have time for a full workout each day, don’t worry: As little as 30 minutes of exercise per day, even if it’s broken into three 10-minute sessions, is enough to increase your physical and mental health, says the Centers for Disease Control and Prevention. Try parking far enough away from your office building so it takes you 10 minutes to walk into the office and out to the car, going for a quick walk on your lunch break, or taking the dog for a walk after dinner and you’ll more than meet your daily needs. Finding ways to fit little amounts of exercise into your daily schedule is an easy way to help manage depression.

 

2. Sleep

Sleep | Paradigm Malibu

Everything seems more difficult when you are sleep-deprived, and depression symptoms are no exception. Sleep deprivation can lead to worsening depression, and worsening depression can lead to insomnia, creating a vicious cycle. Getting enough sleep can do wonders for both your physical and your mental health.

 

Here are a few methods to help you improve your sleep hygiene:

  • make sure your room is not too hot or too cold
  • get into a relaxing before-bed routine
  • avoid stressful activities for an hour or two before bed

If you have tried these strategies and still having trouble getting to sleep, then you should see a sleep specialist.

 

3. Sunshine

Sunshine | Paradigm Malibu

You’ve probably heard that you should get out of the house for some fresh air and sunshine each day. It turns out that there is some merit to this when it comes to your mental health. Your body creates vitamin D in response to being exposed to the sun, and a deficiency of vitamin D can actually cause symptoms of depression. Not only that but being outdoors in the fresh air simply feels good to most people. If you are in a climate that gets cold in the winter, talk to your doctor about being tested for vitamin D deficiency. If you are deficient, supplements might help (but don’t take them unless you need them because it is possible to overdose on this fat-soluble vitamin).

 

4. Yoga

Yoga | Paradigm Malibu

For some people, yoga can boost the effectiveness of depression treatments and can also make people with untreated depression feel better. The type of yoga most recently studied was Iyengar yoga, which focuses on alignment, good posture, and breathing exercises. If you can make it to a yoga class or practice yoga on your own at home twice per week, you might see benefits within a few weeks. There are no contraindications unless you are physically unable to do the exercises, so just check with your physician to be sure that you are in good enough health.

 

5. Social Interaction

Social Interaction | Paradigm Malibu

It’s a catch-22 for people with depression: Social interaction is a great way to boost your mood, but depression symptoms often make people not want to leave the house and be social with others. If you are looking for a way to manage depression, do what you can to make plans with friends. Note that you don’t necessarily have to leave the house; if you are having a bad day, try inviting a friend over instead.

 

The jury is out on whether social interaction via a screen is as helpful. While face-to-face interaction is generally better, online interaction is better than none at all. There are even depression chat rooms that are overseen by therapists that can help you if you feel like you can’t interact in person.

 

6. Pets

Owning a Pet | Paradigm Malibu

Many people who have pets consider them members of the family. Having a cat, dog, or another furry (or scaly or feathery) pet gives you someone to take care of and share life’s challenges with. If you are depressed, a soulful look from your dog or the sight of your cat pouncing on a piece of thread on the carpet can turn your mood around temporarily.

 

Caring for a pet also gives you something to live for; just as the parent of young children wants to be around to see those children grow up, a pet owner wants to be around to take care of their furbaby. If you cannot adopt a pet of your own, you might have access to someone else’s pet to stroke and walk.

 

7. Laughter

Laughter | Paradigm Malibu

Finally, you’ve heard the adage that laughter is the best medicine. Sometimes when you are depressed, finding something to laugh about can be difficult, so it’s good to treasure those moments when they come. Make more of them by watching funny movies, looking for funny videos on the Internet, or just talking to a friend who has a great sense of humor.

 

Laughter has several mental health benefits, including the following:

  • Helps people cope with loss
  • Reduces stress
  • Help people recover from even severe depression when combined with appropriate treatments

Find out what tickles your funny bone and begin a collection of books, images, movies, television shows, and recorded comedians that will make you laugh. Use them on days you haven’t laughed enough to help manage depression and see if it makes you feel better.

 

In Conclusion

If you have depression, lifestyle changes are extremely important, but seeing a mental health professional is also essential. Make an appointment with your primary care physician, who can screen you for depression and refer you to the appropriate specialist.

 

Dr. Nalin is a Licensed Clinical Psychologist, and Founder and Executive Director of Paradigm Treatment Centers, who has been a respected leader in the field of adolescent mental health for more than 20 years. He received his undergraduate degree from the University of Southern California, his Master’s degree from Loyola Marymount University, his Doctoral degree from Pacific University’s APA approved Clinical Psychology program, and completed his training at the University of California, San Diego’s APA approved psychology internship program.

Dr. Nalin has provided training and mentoring to students entering the field of psychology at institutions of learning including Pepperdine University’s Graduate School of Education and Psychology, UCSD, Pacific University, and Santa Monica College. He was also instrumental in the development of the treatment component of Los Angeles County’s first Juvenile Drug Court, which now serves as a national model.

Dr. Nalin has appeared as an expert on shows ranging from CBS News and Larry King, to CNN, The Today Show and MTV. He was also featured in an Anti-Drug Campaign for the Office of National Drug Control Policy (ONDCP).

Dr. Nalin is a Diplomate of the National Institute of Sports Professionals and a Certified Sports Psychologist as well as a Certified Chemical Dependency Intervention Specialist. He lectures and conducts workshops nationally on the issues of teen mental health, substance abuse prevention, and innovative adolescence treatment.

In 2017 Dr. Nalin was awarded The Sigmund Freud Foundation and Sigmund Freud University’s Distinguished Achievement Award in recognition of his work with youth in the field of mental health over the course of his career.

Leave a Reply

Your email address will not be published. Required fields are marked *

Translate »