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Introduction
Depression is a mental health condition involving low mood, loss of interests, and negatively influences everyday functioning. While seeking professional help is crucial, incorporating positive and engaging activities into your daily routine can be a valuable complement to therapy. These activities not only distract the mind but also contribute to a more positive and fulfilling life. In this article, we will explore a range of activities that can help fight depression and improve your overall mood.
A technique of psychotherapy called behavioural activation is an approach to depression that encourages people to use behaviours to cope with their emotional state. The basis of the treatment involves changing environmental factors to help feel better, improve mood and functioning in individuals with depression. These activities allow for more engagement in pleasurable activities and reduced engagement with activities maintaining depressive symptoms.
Exercising for endorphin release
Physical activity is a powerful antidote to depression. Engaging in exercise aids the release of endorphins, which are our natural mood enhancers. Whether it's a brisk walk, a jog, a workout at the gym, or even a yoga session, find an activity that suits your fitness level and preferences. Exercise not only boosts mood but also improves sleep and reduces stress, key factors in managing depression.
Mindfulness meditation
Mindfulness meditation is a practice that involves staying present in the moment without judgement. It has been proven to be effective in reducing symptoms of depression and anxiety. Dedicate a few minutes each day to mindfulness meditation, focusing on your breath and allowing thoughts to come and go without attachment. Online videos offer guided meditation sessions, making it easier for beginners to incorporate mindfulness into their routine.
Creative expression
Engaging in creative activities can be therapeutic and provide an outlet for self-expression. Whether it's painting, writing, music, or any other form of art, expressing your thoughts and emotions creatively can be a cathartic experience. You don't need to be a professional artist; the goal is to enjoy the process and express yourself without judgement.
Connecting with nature
Spending time outdoors has been linked to improved mood and reduced symptoms of depression. Take a walk in a park, go for a hike, or simply sit in a garden and appreciate the beauty of nature. Fresh air and sunlight can have a positive impact on your mental well-being, helping to alleviate feelings of sadness and fatigue.
Volunteer work
Engaging in acts of kindness and contributing to the well-being of others can provide a sense of purpose and fulfilment. Consider volunteering for a cause you're passionate about. Whether it's helping at a local shelter, participating in community clean-up initiatives, or assisting in charitable events, giving back can create a positive impact on both your mental health and the community.
Volunteering enables social integration as well, which can be a really important aspect to consider due to the sense of isolation and social withdrawal seen in individuals with depression.
Establishing a routine
Depression often disrupts daily routines, leading to a sense of chaos and instability. Establishing a regular routine can provide structure and predictability, which are crucial for managing depressive symptoms. Set realistic goals, create a daily schedule, and prioritise self-care activities. Having a routine can help break the cycle of inertia and promote a sense of accomplishment.
Socialising with loved ones
Isolating oneself is a common characteristic of depression, but social connections are vital for good mental health. Make an effort to spend time with friends and family, even if it's just for a virtual chat. Surrounding yourself with positive and supportive individuals can provide emotional comfort and reduce feelings of loneliness.
Practising gratitude
Focusing on the positive aspects of your life can shift your perspective and improve your overall mood. It can help to keep a gratitude journal to write down a few things you're thankful for. It could be as simple as a beautiful sunrise, a kind gesture from a friend, or a moment of personal achievement. Cultivating gratitude can foster a more optimistic outlook on life.
Learning something new
Engaging your mind in learning new skills or hobbies can be both stimulating and rewarding. Whether it's picking up a musical instrument, learning a new language, or taking a cooking class, the process of acquiring new knowledge can boost self-esteem and provide a sense of accomplishment.
Setting realistic goals
Depression often makes tasks seem overwhelming, leading to a sense of hopelessness. It can help to break down and categorise large goals into more manageable tasks. Celebrating small victories throughout the process and acknowledging your progress, and setting realistic and achievable goals can provide a sense of purpose and motivation.
Conclusion
Combating depression is a multifaceted journey that often requires a combination of professional help, medication, and lifestyle changes. Engaging in activities that promote physical, mental, and emotional well-being is a proactive step towards managing depressive symptoms and improving overall mood. Remember, it's essential to consult with mental health professionals for personalised advice and support. By incorporating these activities into your routine, you can empower yourself on the path to healing and cultivate a more positive and fulfilling life.
You can reach out to the team at Rocket Health to help identify a plan that works for you to help in the management of depressive symptoms.
References
“Depression and anxiety: Exercise eases symptoms.” (2023, December 23). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.
Dickinson, M. J., & Eva, F. J. (2006). Anxiety and depression may have an evolutionary role as negative reinforcers, encouraging socialisation. Medical Hypothesis, 66(4), 796-800. https://www.sciencedirect.com/science/article/abs/pii/S0306987705005426.
Dunphy, K. et al. (2018). Creative arts interventions to address depression in older adults: A systematic review of outcomes, processes, and mechanisms. Frontiers in Psychology, 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6331422/.
Ekers, D. et al. (2014). Behavioural activation for depression; An update of meta-analysis of effectiveness and sub group analysis. PLoS One, 9(6). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061095/.
“Improved learning processes tied to reduced symptoms of depression.” (2021, July 28). Neuroscience News.com. https://neurosciencenews.com/depression-learning-19011/.
Musick, M. A., & Wilson, J. (2003). Volunteering and depression: The role of psychological and social resources in different age groups. Social science & Medicine, 56(2), 259-269. https://pubmed.ncbi.nlm.nih.gov/12473312/.
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