Exercise is an effective way to fight depression. A simple way to get started is going for a 20-minute walk.
Exercise also has many other perks:
- It improves your cardiovascular health, reducing your risk of heart disease. This is important because studies suggest depressed people might have a bigger risk of heart disease.
- Exercise gives you added energy and improve sleep and appetite.
- It can help you stay at a healthy weight.
- Exercise reduces irritability and anger.
Get enough sleep
- A healthy diet can improve the way you feel on many levels.
- Eating more vegetables is the best way to increase nutrients and limit fat and calories. Vegetables are also full of beneficial vitamins, minerals, and fiber.
- Try limiting the amount of caffeine and sugar you have each day. Some people with depression feel better if they cut out or limit caffeine and sugar in their diet.
- Sometimes people eat to block out negative emotions, such as anger, anxiety symptoms, or loneliness. When you have a craving for sweets or want a snack to unwind from a stressful day, try taking a walk, calling a friend, or treating yourself to a movie instead.
- Sleep refreshes you. It improves your attitude and gives you energy for being physically active and coping with stress. It also boosts your immune system, reducing your risk of illness.
- Try going to bed at the same time every night and relaxing before you go to sleep. This creates a routine that could help you fall asleep faster and easier.
- Try not to sleep too much. Too much sleep can actually give you shallow, unrestful sleep. Aim for eight hours of sleep a night, although some people need less and others need more.