7 Things You Can Do at Home to Help Relieve Symptoms of Depression

Consult a psychiatrist in Annapolis, Maryland for individualized advice for overcoming depression symptoms at home

A depressive episode can put everything you usually enjoy on hold. When depression takes hold everything seems difficult, including feeling better. If you are experiencing chronic long term periods of depression, it is best to seek out a psychiatrist in Annapolis, MD. If you are experiencing mild symptoms of depression, our tips will help relieve some of the negative and persistent symptoms of depression. We’ll cover everything from exercise to positive thinking strategies to help lift your spirits. Taking the first step toward feeling better, no matter how difficult it may seem, is always the most important thing you can do to relieve symptoms of depression. 

     

     1. Set a Daily Routine

You can ask for suggestions from a psychiatrist in Annapolis, MD

home office dream letters coffee cell phone journal wooden table
Routines help you hold yourself accountable.

Depression often drains your energy and makes simple tasks seem impossible. These common symptoms will interrupt or even completely halt your daily routines that keep you on track. Without any structure or task to look forward to, feelings of hopelessness can creep in and create negative thought patterns. To combat this, it is recommended that you stick to a consistent routine and hold yourself accountable to following the routine every day. It could be something as simple as making breakfast first thing in the morning instead of staying in bed or looking at your phone. The busier you are, the less time you have to allow those negative thoughts to grow in your mind. 

Planning and sticking to a schedule is not the easiest thing to do when you are feeling overwhelmed by depression symptoms. Many things will feel impossible while you are experiencing depression. Sometimes you need to force yourself into a routine, and reap the benefits later.

     2. Consider Teletherapy

You can get psychiatric care from your Annapolis home

laptop therapy headphones discussion writing blue women conversation
Teletherapy is a convenient way to manage symptoms of depression.

Teletherapy has become a very common way people receive psychiatric care right from their home. Speaking with a therapist over the phone or over a video chatting service is easy to set up and can relieve some of the anxiety of going to an office and sitting in a waiting room. If you feel like you are ready to explore the world of teletherapy, that's wonderful! You can arrange a teletherapy appointment with your current psychiatrist or search for a therapist from elsewhere since therapy is no longer bound to a physical location. Once you have set up your teletherapy appointment, it's time to find a quiet and private room to begin your session.

     3. Make Connections

It is OK to lean on friends and family for support


4 friends hugging on a cliff
Confide in those you trust the most.

Though it may feel like it due to symptoms of depression, you are never really alone in your mental health journey. If the symptoms become severe, you may consider talking to a psychiatrist in Annapolis, MD. If your symptoms are less severe, it helps to reach out to close friends and family for support. First, you want to identify a few friends or family members that will understand, or maybe even empathize with your symptoms. Reaching out will seem difficult since depression often feels embarrassing or burdensome to speak about candidly. You will often find people are much more understanding of your depression symptoms than you think.

Another way to help combat the symptoms of depression is to make plans with a friend. It could be something as simple as going for a walk around a park or getting a bite to eat for lunch. Activities with friends often make those suffering from depression feel supported and will provide a welcome distraction from negative thought patterns.

    4. Get Outside

The Sun is one of the best tools to fight depression 

man with facial hair wearing sunglasses in an outdoor setting
Just a few minutes outside a day can relieve depression symptoms.

All too often we will neglect the therapeutic powers of good old-fashioned sunlight and fresh air. Getting outside will often help relieve symptoms of depression due to the vitamin D our bodies get from the sun and meditative benefits of breathing fresh air. If you have a job where you are mostly required to be inside, don’t worry! There are still lots of ways you can maximize your time outside to help relieve symptoms of depression. You can make a point to eat your lunch outside every day, read a book in a park, or go for a walk around the neighborhood. Doing any of these activities for as little as 15 minutes a day can help brighten your mood. Over time, you can add these outdoor activities to your schedule, and you’ll begin to look forward to your designated time outside.

     5. Exercise

Moving your body to help your brain

woman jogging gray skies new york city brooklyn bridge rain
If you find exercise difficult, find a workout partner to hold you accountable.

Whether you are currently experiencing symptoms of depression or not, exercise is an important part of staying healthy. If you are in the middle of a depressive episode, this will seem especially challenging as depression can drain you of your motivation. As we discussed before, sometimes it is beneficial to force yourself to do something unappealing. Exercise will release endorphins into your brain that will relieve feelings of hopelessness and lethargy. The most difficult part of exercise is starting, so start small. Just going for a brisk walk with a friend is a productive way to get some exercise and start making connections with others. You can always build up to walk for longer periods of time. Or, if you are up for it, try jogging!

     6. Establish Healthy Eating Habits

Starting healthy eating habits will make you feel better overall

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Choose foods that will help you feel good.

Mental health and physical health are inextricably bonded to each other. If your physical health is poor, your mental health will follow. Establishing healthy eating habits is an important step to take to relieve symptoms of depression. Depression can lead to either eating too much or eating too little in during the day. Easy to prepare foods are not usually the healthiest, either. These factors can lead to an imbalanced diet, which leads to tiredness and fatigue. It is important to eat at regular intervals and not to skip meals during the day. Though cooking may seem hard due to depression symptoms, a home cooked meal will always be more nourishing than takeout. Hold yourself accountable when it comes to cooking healthy meals and eating regularly. You can always consult a psychiatrist in Annapolis, MD to discover which foods help relieve depression symptoms.

    7. Get the Right Amount of Sleep

Depression symptoms can worsen if you don’t keep a consistent sleep schedule

woman in a teal dress sleeping on a white couch
Depression can affect every aspect of your life, including your sleep.

Sleep is one of the most important things to pay attention to when fighting the symptoms of depression. First, survey how much you are sleeping every night. Depending on your specific symptoms, you may be sleeping too much or too little. When you begin to manage your sleep cycle, you will start to notice you are more energetic and less sluggish. Everyone has a natural circadian rhythm and when we get regular sleep, we feel more awake and productive. If you are experiencing insomnia or other debilitating sleep disorders due to depression, we recommend you reach out to a psychiatrist in Annapolis, MD.

Get Help From a Psychiatrist in Annapolis, MD

If symptoms persist, talk to a professional

Following our tips will help overcome depression symptoms if you are able to stick to a schedule and prioritize self care. If you have tried all of our tips and are still experiencing symptoms of depression that affect your daily life, it is best to call a local psychiatrist in Annapolis, MD. Depression is hard to overcome on your own, and may require therapy or medication to treat properly. Get in touch with us today to begin the treatment needed to get your life back.

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