How to Reduce Symptoms of Stress and Depression
How to Reduce Symptoms of Stress and Depression
Depression and stress often go hand in hand. Stress can increase your depression symptoms, while depression can fuel stress. Finding ways to reduce stress and manage your depression symptoms in your daily life is important for your mental and physical health. Below are a few tips and ways you can reduce symptoms of stress and depression.
Exercise
Exercise is important not only for your physical health but also for your mental health. It can reduce stress, increase endorphins, reduce fatigue, improve alertness, and enhance your overall cognitive function. Often, stress and depression leave your body feeling worn out and fatigued. Consistent exercise can help fight these symptoms and give you your energy back. When stress affects your brain, the rest of your body feels the impact. When your body feels better, so does your mind! If you are struggling with symptoms of depression, exercise may feel like a tremendous feat. You do not have to spend hours at the gym to reap the many benefits exercise can offer. Start
with a short walk around the neighborhood, twenty minutes of yoga, or playing a sport you enjoy. Exercise can and should look different for everyone. The focus should be on getting your body moving in a way that you enjoy. For more ways to create a daily rhythm that boosts mental health and brings you joy, read this blog post.
Sleep
Adequate sleep is important for every function of your body. This includes your mental health. Consistent sleep on a regular schedule is vital for healthy living and feeling your best. It can keep your attention sharp, improve your memory, and lower stress.
When dealing with stress, depression, or other mental health problems, you may find yourself sleeping too much, not at all, or somewhere in between. The cycle of unhealthy sleep habits can increase your mental health-related symptoms and lower your quality of life. Creating a healthy sleep routine can improve your mental health, physical health, and help you create healthy habits in your day-to-day life. Aim to get seven to nine hours of restful sleep each night. Keeping a consistent sleep schedule is also important. Going to bed and waking up around the same time reinforces your body’s circadian rhythm, helping your body get in line with your routine. If you have trouble falling asleep at night, avoid your phone or other screens for at least an hour before bed. Create a calming environment and help your body wind down by turning down the lights, reading a book, or doing something to help you relax before bed.
Meditation
Meditation may feel a little silly if you have never tried it. Or you may be wondering, “how can breathing help my mental health?” Meditation can be a powerful way to reduce stress, ease symptoms of depression, calm anxiety, and stay focused throughout the day.
Meditation is simply the practice of focused concentration. It can look like sitting in a quiet corner and practicing deep breathing or going for a walk and focusing on your steps. Meditation can look different for everyone. The important part of meditation and how it can be so beneficial is taking a step away from a stressful situation or feeling and giving your body and mind time to relax and reenter. If you want to give meditation a try, but you’re unsure where to start, try following a video or simply sitting down and taking a few deep breaths until you feel relaxed.
For more ways to be intentional each day, read this blog post.
Hobbies
Having a hobby you enjoy and dedicating time to it weekly, or even daily, can; give you purpose, offer something to look forward to, help you connect with others, and give you a sense of accomplishment! Hobbies can include reading, sports, crafts, music, or whatever you enjoy.
If you’re dealing with stress or depression, you may feel as if there is nothing you enjoy. It may feel extremely difficult to start a book, project, or activity, but once you get started, you may find the benefits to be numerous. The first step is often the hardest, but hobbies can help bring back the joy you’ve been missing in life.
Connection
Did you know spending time with others can impact your mental health? Connecting with positive people in a meaningful way can help reduce stress and lower levels of depression. Not only does spending time with others benefit your mental health, but it can also give you an outlet to talk about your feelings or what you may be going through. Allowing others to provide support and care is important when dealing with stress and depression.
Finding ways to connect with others may look like volunteering, hanging out with friends, joining a club, or playing sports. Building a meaningful connection doesn’t require a large group of friends. It just requires intentionality with the people in your life.
To learn more about building a healthy relationship, read this blog post.
Healthy eating
When you think of reducing stress and depression, you may not consider that what you eat plays a role. However, the food you eat can make an impact on your mental health. A healthy diet that includes plenty of fruits and vegetables and limits highly processes foods can help ease your symptoms of depression.
Fueling your body with healthy foods can provide the energy you need to feel your best,
mentally and physically. When dealing with stress and depression, your body can easily become run down. This is why healthy eating plays an extra important role. A healthy diet of whole foods can also decrease inflammation, which can cause symptoms of
stress and depression.
Nature
Spending time outdoors can have profound effects on your mental health. Being in nature - whether a park, beach, or backyard is a healthy way to manage stress. Even just a half-hour outside can increase happiness, reduce negative emotions, and remind you of what life is all about.
To learn more about stress and depression, and to find resources to assist you, check out these additional resources:
(1) 5 Tips on How to Manage Depression and Stress Management
(2) 7 Ways to Overcome Depression Without Medication
(3) How to Fight Depression
If you’re struggling with stress, depression, or both, know that you’re not alone. There
are resources to help and ways to reduce your symptoms. If you find that your
symptoms are too much to manage on your own, reach out to a friend, family member,
or therapist for help.