1.Eat smart – There is a connection between mind and body. A healthy diet not only fuels your body, but it also helps you feel better. Limit fat and sugar. Build your diet around plenty of fruits, vegetables, and whole grains to help improve both your health and stabilize your mood.
2. Eat small meals throughout the day for a pick-me-up.
3. Choose wisely – Increase omega-3 fatty acids and vitamin B-12. Fatty fish such as salmon, tuna and mackerel, flaxseed, nuts and dark green vegetables contain omega-3 fatty acids. Seafood and low-fat dairy products are good sources for B-12. Vegetarians may take supplements.
4. Drink less caffeine Too much caffeine can make you nervous, jittery or anxious. Cutting back on soda, coffee, tea and processed chocolate can improve your mood and help you sleep better at night.
5. Treat your aches and pains – chronic pain can cause depression and depression can make pain worse. Work with your health care team to treat your depression and your pain.
6. Get a consistent amount of sleep each night. Learn good sleep habits. Use relaxation techniques to help fall asleep. Healthy sleep makes you feel better physically and mentally.
7. Exercise: for some people, exercise works as well or even better than antidepressants. Exercise each day in your home, with a friend or exercise group or go for a brisk walk. The important thing is to pick something you like and be consistent!
8. Take time for mindful relaxation. Restore a sense of calm and control. You might consider a yoga or meditation class. Have an attitude of gratitude. Make a list of 6-10 positive things or blessings in your life.
9. Get enough sunlight! Do you feel more depressed during the darker, cold months? You may have seasonal affective disorder or SAD. SAD is often treated with light therapy (exposure to artificial sunlight). Ask your doctor if light therapy is right for you.
10. Avoid alcohol and drugs. Alcohol and drugs can slow or prevent recovery from depression.
11. Fill your surroundings with beautiful music you enjoy.
12. Explore your Creativity. Painting, photography, music, knitting, or writing in a journal are all ways people explore their feelings and express what’s on their mind. Do something that gives you pleasure. It may help you to define who you are and how you feel.
13 Your dog can really be your best friend. When you play with your pet you take your mind off your own problems, also you’re fulfilling a commitment to something outside yourself. Caring for others can be very therapeutic.
14. Go out and enjoy the beauty of nature.
15. Do something for yourself that you know will lift your spirits.
16. Establish/review your priorities and eliminate low priority stress and pressure-causing activities.
17. Be forgiving of yourself and others. Don’t dwell on your mistakes and what you consider to be the mistakes of others.
18. Recognize the fact you can’t please everyone.
19. Do it now! Procrastinating just creates more problems.
20.Be decisive. Indecision leads to worry.
21. Communicate on a deeper level with your sweetheart. Use “I” message instead of “you” messages.
22. Recognize The Power Within~ understand that you are a diamond in the rough.
23. Avoid negative terms of speech such as never, always, I have to, I can’t, no one ever, hate, etc. Use more realistic positive terms like sometimes, occasionally, I choose to, I’ll try, some people, it’s irritating, it’s inconvenient, dislike, don’t care for, etc.
24. Reach out and touch someone! When we receive and give good touching, the body chemistry helps us feel better and relaxed. Keep Friends and family in your life. The people who love you want to support you. Talk about your depression, it feels good to have someone listen.
25. Keep people in your life, have lunch or dinner with a special friend.
26. Do something nice for someone else. Get you mind off of yourself. Caution; Don’t become involved with other peoples problems, just listen, encourage, and help where you can.
27. Get involved in worthwhile community activities. Being involved with others can help you regain a sense of purpose. And it doesn’t take much to get started. Try volunteering with a charity. Or join in a discussion group at the library or at church. Meeting new people and doing new things will help you feel good about yourself.
28. Remember that you have a Heavenly Father that loves you and cares about you. Seek His comfort and Help.
29. Seek professional help if you feel you or any member of the family need it — without embarrassment.