It’s perfectly okay to experience feelings of sadness from time to time. However, when these feelings don’t go away and include feelings of worthlessness, hopelessness and a loss of interest in activities, then you may be suffering from depression.
Fortunately, you don’t have to feel this way. There are many things you can do to get over depression. Feeling better will take time, but with these 10 tips, you’ll get there in no time.
Tip 1: Reach out for help
Depression can take a big toll on you and your overall well-being. Talking to someone else about how you feel is essential to depression recovery. It’s much easier to manage depression when you let others lend a hand.
Reach out to your parent, a teacher or a trusted adult. They can help you find ways to manage stress. They can help you get in touch with a professional who is trained to help people manage their stress or help you look into suitable depression treatment centers for teenagers.
Tip 2: Focus on self-love
Being patient and compassionate with yourself is a foot in the direction of self-love. Release all negative thoughts and remind yourself of all your wonderful qualities. Always give yourself praise and encouragement.
Tip 3: Do things that make you feel good
Do things that you enjoy, things the relax and energize you. This includes learning how to manage stress, maintaining a healthy lifestyle, scheduling fun activities in your day and setting your own limits.
Tip 4: Exercise
You may not feel much like being active, but exercise is a powerful depression fighter. It is one of the most important tools in your road to recovery.
Aim at least 15-30 minutes of exercise per day. You can start with a 10-minute walk, dance jog or a bike ride. You can ask a friend to exercise with you if you need motivation.
You can also try to incorporate yoga into your exercise program. Yoga can help relieve feelings of depression, and it won’t take long to notice a change in your mood.
Tip 5: Nurture yourself with a healthy, mood-boosting diet
What you eat affects how you feel. It’s best to avoid foods that affect your mood such a coffee, fats, alcohol or foods with high levels of chemicals.
Also, avoid going too long without eating, because it can make you irritable. Eat something at least every three hours. Eat plenty of fruits and vegetables, even if you don’t feel hungry.
Tip 6: Try to notice good things
Depression makes everything seem hopeless, negative and dismal. If experience negative thoughts towards everything, make an effort to notice the good things in life. Consider your gifts, talents, strengths to stay on a healthy track.
Tip 7: Get a daily dose of sunlight
Sunlight improves your mood by boosting serotonin levels in your body. Whenever possible, get at least 15 minutes of sunlight a day.
You can take a walk during your lunch break, spend time gardening or even exercise in the sun. if the sun outside is too hot, consider increasing the amount of natural light in your home by opening the blinds and sitting near the window.
Tip 8: See a mental health professional
Sometimes the only way to treat depression is to talk to a professional therapist or counselor. At first, it might seem scary to express your thoughts to a stranger, but it can prove to be the easier way. You can even consider getting into one of the depression treatment centers for teenagers for treatment and support.
Remember, mental help professionals and support groups will not judge you or your feelings. Feel free to express yourself in an honest manner.
Tip 9: Limit computer time
There is a link between depression, especially among teenagers, and spending a lot of time on the computer. Avoid frequent use of your social media accounts. Also, avoid violent or negative content as they will only worsen feelings of depression.
Tip 10: Get enough sleep
Between school work, hanging out with friends and other activities, you can barely get enough time to sleep especially on a weekday. Ideally, you need eight – nine hours of rest every night.
To maximize your sleeping time, cut back on activities such as watching TV, screen time or staying out late with friends. Also, try not to do stimulating activities or drink coffee before your bed time.
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