How to Survive When Depressed

According to the National Institute of Mental Health, depression is the most common mental disorder among American adults, affecting more than 6 percent of the population in any given year. Episodes of depression vary in severity and length, and are far more common in women than men. Fortunately, depression is a highly treatable disorder and most patients are able to find relief in time. Discovering the right combination of lifestyle and treatment solutions for your individual needs may take some time, however, and require patience.

Things You'll Need

• Medication, if prescribed
• Exercise equipment
• Healthy foods

Show More

Instructions

• 1

  Your doctor can make lifestyle recommendations and prescribe medication to treat depression.

  Make an appointment with your primary care physician or other qualified mental health professional to discuss your symptoms. Your doctor may suggest medication or talk therapy as part of your treatment plan. If medication is prescribed, take it as prescribed and don't stop without consulting your doctor. Follow all other guidelines and suggestions from your physician, even if you don't see immediate results.

• 2

  Staying active is an important key to recovery.

  Exercise regularly. Exercise releases chemicals in the brain called endorphins, which are associated with feelings of well-being and happiness. Experts at the Mayo Clinic suggest that as little as 15 to 30 minutes of activity per day can improve mood, and long-term exercise habits can prevent a recurrence of depression.

• 3

  Eating well can help you feel better.

  Eat healthy foods. Diets rich in fiber, vegetables and whole grains provide lasting energy and combat the feelings of sluggishness that accompany depression. Avoid processed foods, or those high in sugar, which encourage sharp fluctuations in blood sugar and energy. Also, increase your intake of foods which contain omega-3 fatty acids, such as tuna, as this essential acid has been tied to a reduction in depression symptoms.

• 4

  Simplifying your schedule can reduce stress.

  Reduce stress. Since stress can trigger anxiety and depression in adults, avoiding unnecessary stress can speed your recovery. Take a look at your calendar and cut out some of the non-essential activities. Slow down; try to make more time for relaxation and exercise. Organize your home and schedule to keep things as simple as possible.

• 5

  Staying connected to others is conducive to good mental health.

  Make time for relationships. Although you may feel like withdrawing, staying connected to others and fostering relationships can help you beat depression. Similarly, you may want to minimize any relationships which are negative or cause undue stress. In addition, mental health counselors recommend cultivating your spiritual life, as this seems to help people cope in times of adversity.