Five Simple Changes You Can Make to Beat Depression


Depression is the leading cause of disability in North America, Australia, and New Zealand and affects millions of people every year. Unfortunately, most people think of depression as a mental illness with no solutions. But that’s not true. It is possible to beat depression by making some simple changes in your life, and the sooner you make them, the better.


Here are five simple changes you can make to beat depression:


Increase your physical activity and exercise regularly

One of the biggest causes of depression is lack of exercise. It makes sense when you think about it. If you aren’t able to get out in the fresh air, get some sun, or exercise, it makes sense that you will feel depressed and lethargic.

One study found that people who exercised for just 30 minutes a day reported less stress and depression than those who didn’t exercise at all. This includes running, going to the gym or other activities like yoga and martial arts. It doesn’t have to mean going to the gym and lifting weights. It can be something as simple as a daily walk, or jogging on the spot or doing some light exercise around your home. Even cleaning your house could count!

When you are exercising, though, make sure that you set aside time every day for it to become part of your schedule and routine, just like brushing your teeth.

Manage your addictions

Many people with depression turn to addictions, such as drugs or alcohol, in the hope that they will make them feel better. But this is a self-medicating mistake – using one addiction to try and get rid of another. And it never works because you’re just trading one problem for another.

Recovering from addiction is hard because addiction itself is a mental illness. In addition, it causes cravings, which are nearly impossible to overcome on your own.

If you have an addiction, it’s best not to try and deal with the issue by yourself. The right kind of help from someone who can offer support in understanding your addiction will make all the difference. And don’t be afraid to ask for help. You may need the support of a friend, your family, or even a counselor. The Addictions Coach and Sober on Demand are ready to help you.

Eat better

A lot of people are overweight, and they don’t even realize it. All they know is that their clothes feel tight, their energy levels are low, and they’re feeling depressed.

The reason why this happens is because depression plays a huge role in how much we eat. It controls just how hungry or full you feel at any given time. When you’re depressed, simple tasks like eating seem overwhelming, and eat less because of it.

When you are trying to beat depression, the best thing you can do for yourself is start counting calories and don’t allow yourself to go over your calorie allowance each day. If need be, reduce your portion sizes to help your weight loss.

Connect with other people through social activities

It’s important to have friends and family who understand what you’re going through. Having people to talk to can make a big difference, especially when you keep your struggle private and don’t want to burden others with it on a regular basis.

But even after you’ve got that support from family and friends, it’s important that you still find ways to keep yourself busy and connect with others. This might seem impossible at times if you feel too depressed to do anything, but there are other options, such as:

  • Joining a depression support group
  • Volunteering
  • Playing sports with others

Make sure you get enough sleep

A large part of depression is a lack of sleep. This is because when you’re awake for longer periods, your body and brain don’t have enough time or chance to wind down from the day, so it stays in this “alert” mode where stress levels are heightened. And as we know, too much stress can lead to depression.

So it’s important to make sure you get 7-9 hours of sleep a day. That might seem like a lot, but if you’re having trouble sleeping at night, limit your exposure to artificial lights and electricity because they can disturb the natural rhythm of your body.

Time to beat your depression!

A combination of factors typically causes depression, and it can be difficult to pinpoint exactly what the root cause might be. But if you’re experiencing symptoms of depression or know someone who does, there are ways you can help them beat their illness. Make sure that you are caring for yourself as well by following the tips above.

If you want to learn more about depression and other related issues, get in touch. It’s free to ask any questions you may have, and we’re always there for you. You can contact us here: 1.800.706.0318 ext 1