Things to Help When You Are Depressed

Moments of sadness and despair are common for everyone, but for many people these feelings do not pass with time. They are ongoing, intense and interfere with life. The National Alliance on Mental Illness (NAMI) reports that 15 million American adults suffer from major depression. Another 10.9 million adults are impacted by a chronic and less severe form of depression known as dysthymia, according to the National Institute of Mental Health (NIMH). Fortunately, depression in many forms is treatable, and there are many things that those afflicted can do to feel better.

Exercise Regularly

• In addition to its physical health benefits, exercise has been linked to an improved mental state. According to WebMD, exercise releases endorphins in the body that send "feel good" signals to the brain, helping to reduce any perception of pain. Physical activity, from walking to biking to dance, has been found to increase self-esteem while also decreasing feelings of anxiety, depression and stress. Harvard Medical School cautions that exercise cannot cure depression, but it can improve mood. A review of past research shows that exercise is an effective part of treatment for mild to severe depression.

Eat Well

• Choose whole, natural foods to help with depression. A study conducted by scientists at London University and published in a 2009 issue of the "British Journal of Psychiatry," found that a diet rich in fish, vegetables and fruit reduced the chances of depression. Processed and fried foods, sweets and high fat dairy had the opposite effect. Whole foods contain more nutrients and antioxidants that power the mind and body, whereas junk food leaves you feeling tired and depressed.

Volunteer

• Helping others is a great way to help you cope with depression. People who volunteer have been found to be healthier, both physically and mentally. Researchers at the University of Texas at Austin examined three years of survey data on volunteers. Their findings, reported in a 2003 edition of "Social Science & Medicine," revealed that volunteering lowered depression across all age groups. Helping others is a great way to help yourself cope with depression. Volunteering is a positive activity that allows you to get to know others in a social setting.

Leave Time for Yourself

• Simply taking the time each day to do something you enjoy can go a long way in helping with depression. Set aside time, even if it is just 30 minutes, to take a walk, read a book, listen to music, play with your pet or even watch television. You may have to push yourself at first to find the motivation, or it may feel as though you have no time for yourself. Take small steps like ignoring the phone or making a list of the things you would like to do. Choose one item to focus on.

Share Your Feelings

• Whether in person or online, it helps to talk to someone about your depression. Make an appointment to meet with a therapist or counselor. You can also look at websites that offer virtual support groups like Daily Strength or Patients Like Me. Or confide in a friend or family member you trust. If it makes you more comfortable, you can start by writing your thoughts down in a journal.

Stay Social

• One of the symptoms of depression is isolation from friends, family and social activities. The Helpguide suggests that you continue to stay active by making an effort to schedule get-togethers with friends. Try joining a new club or activity to meet new people. The longer you remain by yourself, the tougher it can become to cope with depression. Social interaction is important to getting out of the house and back into the swing of life.