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Adjusting Your Life for Recovery From Depression
There's a lot that you can do on your own to ease the symptoms of depression. Changing your lifestyle can have a big effect on your mood. But the problem is that it's not always easy to change our ways. It's one thing to say that you'll exercise five days a week, sleep at least eight hours a night, and eat three healthy meals and two snacks a day. But it's not that easy to actually do. It's especially difficult when you're depressed. The key is to try not to get overwhelmed at the idea of changing your behavior. You also shouldn't try to kick all your bad habits and reform totally overnight. That won't work. Instead, start by making a few small changes to your life. As you start feeling better, make some more changes. Gradually ease yourself into a healthy lifestyle.
If you have treatment-resistant depression, you may have already tried one or more of these options. Lifestyle changes continue to be important as you and your doctor decide next steps for you. Here are some suggestions.
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Get some exercise. Studies show that regular exercise can
improve your mood and help you sleep better. For instance, one study found that
three sessions of aerobic activity each week worked as well as antidepressants
in treating nearly two-thirds of depressed people. And after 10 months of
regular exercise, only 33% of the people who exercised were depressed, compared
to 52% of the people who took antidepressants. The results were published in
the journal Psychosomatic Medicine in 2000.
When you start an exercise program, take it slowly at first. You could begin with walks around the neighborhood with a friend. Gradually, work up to exercising on most days of the week. Try out different activities to find one that you really enjoy. Exercise with a friend or relative or sign up for a class. Doing things you like to do and having other people involved may help you stick with it. -
Sleep well. Depression, and sometimes antidepressants, can
interfere with your sleep. Some people with depression sleep too much. Others
can't fall asleep or wake up too early. So get into some good sleep habits. Get
on a regular schedule: go to bed and get up at the same time each day. Avoid
naps. Before getting in bed, unwind with a good book or soothing music, but not
in the bedroom. It might help to reserve the bedroom only for sleep and
sex.
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Eat a healthy diet. There's no diet that will cure or
prevent depression. But a sensible eating plan will keep you feeling healthy
and give you the nutrients you need. Don't rely on popular diets that cut out
food groups and sharply restrict what you can eat. Just focus on the basics:
watch your calories, eat lots of vegetables, whole grains, and fruits, and
limit fat and sugar. Since caffeine can make you anxious, cut back on soda,
coffee, tea, and chocolate. Ask your health care provider if seeing a
nutritionist would be a good idea.
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Avoid alcohol and drugs. Alcohol and drugs can add to your
depression and make it worse. Depression and substance abuse often go together.
In addition, alcohol and drugs can prevent your antidepressants from working as
well as they should. If you have a substance abuse problem, you need to get
help now. Addiction or abuse can prevent you from fully recovering from
depression.
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Get some sunlight. Some people find that they get
depressed at certain times of the year, most often during the winter when the
days are short and the nights are long. This form of depression is called
seasonal affective disorder (SAD). If you have SAD, ask your doctor whether
light therapy -- exposure to artificial sunlight with a special lamp -- might
help.
- Stay connected and involved. Depression can rob you of your energy. You may feel like you can barely get across the room, let alone go out to dinner and a movie. But push yourself a little. Set aside time to do things that you used to enjoy doing. Get out with your family or friends. Or take up a hobby that used to give you pleasure. Staying active -- and connected with the people in your life -- may help you feel better.
If you have treatment-resistant depression, you may have already tried one or more of these options. Lifestyle changes continue to be important as you and your doctor decide next steps for you.
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