One of the most common mental disorders in the United States is major depression.  Many people struggling with depression don’t know how to approach treatment or the correct steps to take in order to recover on their own. Fortunately, there are adjustments you can make on your own and lifestyle changes to make that will help in strengthening your mental health.

5 changes you can take to better manage your depressive symptoms:

• Get in a Routine – When a person is depressed, not following a routine schedule can be detrimental to their overall health. Try to push yourself back (or start for the first time) into a routine. Start small and gradually keep adding things in.  Structure and a routine can significantly help your overall mood and will help with consistency, which leaves less room to get off track. Staying focused is key.
• Set Goals – Setting goals is a great way to put things in perspective for yourself and will help you get a better vision of where you’d like to see yourself and what you would like to accomplish. When you have goals and make them, in turn it will help boost your self-esteem and confidence after each goal you continue to meet.  Really push yourself and then keep setting more! It will teach you there is always something to look forward to and can help you stay committed to the process.
• Exercise- Exercise is a very large portion of your overall health, mental health especially and can be used as an all-natural treatment in fighting depression. Exercising is a perfect outlet to let go of everything that is affecting your depression, and is a great way to boost endorphin levels, which can improve your mood and overall health.
• Eat Healthy- Your diet could be a direct influencer to the depressive symptoms you feel on a daily basis. There is no specific diet out there that is proven to cure depression, but it can definitely help relieve some of the symptoms you are feeling. Here are a few foods to make sure you are including in your diet if you suffer from depression:
  • Dark leafy greens: A nutrient-dense inflammation fighter
  • Walnuts: Rich in mood-boosting omega-3 fatty acids
  • Avocado: Its oleic acid gives you brainpower
  • Berries: full of cell-repairing antioxidants
  • Apples: Ripe with antioxidants and fiber
  • Seeds: Small but mighty sources of omega-3s
• Get Enough Sleep- Getting little sleep can make your depression worse. You need enough sleep so your body can fully recharge and be ready to take on the next day. Make sure you remove any electronics from your bedroom before you sleep. Going to sleep at the same time every night and waking up at the same time without any naps in between can also make room for a better mindset every day.

If you are currently struggling with depression and not happy with your current medication, a research study may be right for you. If you are interested in learning more, fill out your information below and a study representative will be in touch with you shortly.