Mental health issues affect many Americans on a daily basis. Conditions like depression, anxiety, bipolar disorder, anxiety, and schizophrenia can impact work, relationships, hobbies, and overall wellness. Fortunately, there are lifestyle changes you can make to fight depression.
Mental health issues can happen in combination with chronic health issues. It’s common for individuals with chronic conditions like diabetes, arthritis, or heart disease to also experience symptoms of depression and anxiety. Chronic health issues and mental health issues can also affect premiums for health, life, and auto insurance.
When it comes to auto insurance, diabetes can be a concern and can lead to higher insurance premium rates. In fact, it’s important to understand the unique factors when it comes to insurance for diabetics (dmii insurance). Driving with diabetes requires taking precautions to make sure rising blood glucose levels do not affect driving ability.
Mental health issues like depression are starting to carry less of a stigma and becoming more commonly discussed than in the past. Thankfully this helps with the availability of treatment options, community resources, and bringing awareness to the commonality of mental health issues.
To fight depression, it is important to be able to recognize depression in ourselves and our loved ones. It’s important to educate ourselves about mental health issues. Mental health issues like depression are impacting our daily lives or affecting the daily lives of our loved ones. It’s critical to seek treatment, reach out to others, or provide support and assistance for our loved ones.
Signs of Depression
We all experience feelings of sadness and an occasional case of the blues. It’s normal to experience some ups and downs when it comes to emotions and feelings. However, when these feelings start to regularly interfere with normal daily activities this could be a sign of depression.
Depression could be feelings of sadness that don’t go away. It also looks like a lack of interest in hobbies or daily activities. Maybe you feel overwhelmed with emotions. These are common symptoms of depression. Other symptoms that can be associated with depression include changes to sleep and eating habits, suicidal thoughts, or feelings of hopelessness.
Fight Depression and Manage Symptoms
There are things we can do to lower our risk of developing depression. This includes physical activity, healthy eating, sleep, self-care, socializing, and other lifestyle changes. However, there are times when we change our lifestyle, sleep, and exercise and the feelings of depression are still evident. During these times it’s important to know how to manage depression.
Sometimes we need to reach out to health care professionals to fight depression. Mental health professionals like counselors and therapists can provide counseling. Health care providers are needed to prescribe medication which may be necessary to correct a chemical imbalance.
Lifestyle Changes to Fight Depression
There are a number of lifestyle changes that may either reduce the risk of developing depression or fight depression. Some major lifestyle changes like having a baby, getting married or divorced, losing your job, moving, or losing a loved one can affect mental health.
The first thing you can do during lifestyle changes or when making changes to your lifestyle is to adopt a positive mindset. Being an optimist and trying to find the good in situations leads to uplifting thoughts and more happy feelings.
Another lifestyle change involves surrounding yourself with optimistic and encouraging people who are uplifting, motivating, happy, and caring. It may be time to re-evaluate your relationships and focus on those who are the most positive for you.
Another helpful thing you can do is make sure you are participating in hobbies and activities you enjoy. Hobbies are a great way to do something fun and enjoyable. They are a chance to participate in something you truly enjoy or are talented at doing.
Remembering self-care is also vital. It can feel good to do things for yourself like a massage, warm bath, meditation, journaling, spending time with loved ones, or enjoying a relaxing vacation.
Nutrition choices can also affect mental health. Eating a healthy, well-balanced, and varied diet in order to help keep mental health in tip-top shape. For example, some nutrients are important to help form neurotransmitters, which play a role in mood.
How Counseling Can Help Fight Depression
Finally, it’s important to utilize counseling or therapy options. Some workplaces offer an Employee Assistance Program, which allows employees to use counseling services at low or no cost. Some workplaces also include counseling as a part of health insurance benefits with a small co-pay.
There are a number of online talk therapy services that use instant messaging or chat features that can be more convenient and flexible for many individuals. These resources connect you to a trained professional or counselor.
If you live in Connecticut, you can find options for counseling in Southeastern Connecticut, marriage counseling in Mystic, Connecticut, or anxiety counseling In East Lyme, Connecticut.
Sleep Changes to Fight Depression
Sleep is one of the most important things we can do for good health and wellness. We need sleep because it is the body’s way of recovering and repairing itself. Have you ever woken up in a bad mood because you did not sleep well the night before?
There are a number of ways you can solve your sleep problems naturally. Having a consistent bedtime and routine, clearing your mind, exercising regularly, and journaling are helpful to improve sleep.
Getting into a consistent bedtime and sleep routine can also improve sleep. Aim to go to sleep and rise at around the same time every day, including weekends. It also helps to develop a nighttime routine in preparation for bedtime. Try winding down, taking a bath, reading, or turning off screens.
Keeping up with a good physical activity routine can also help improve sleep quality. Aim for at least 30 minutes of physical activity for most days of the week.
Magnesium or melatonin are supplements that may help you fall asleep or help improve sleep quality. Make sure to talk to your health care provider before starting a supplement to make sure it does not interfere with any medications.
If you find that you are unable to sleep because you have a lot on your mind or have trouble clearing your mind before, try journaling before bed. This might help clear your mind so you can fall asleep without worries or stress.
Exercise Changes
Research shows that regular moderate physical activity of at least 150 minutes of cardiorespiratory activities weekly can lessen symptoms of anxiety, depression, and moodiness. Cardiorespiratory activities are those that get heart rate up, like walking, running, swimming, dancing, or cycling.
Yoga and meditation are two types of exercise that have been proven to have mental health benefits. Any type of physical activity and exercise can boost mental health. Try to incorporate a variety of different types of exercise to stay active.
Exercise helps release endorphins, builds self-esteem and self-efficacy, improves blood circulation to the brain, promotes relaxation, and boosts energy. As noted above, exercise also helps improve sleep quality.
It may also be helpful to set some fitness goals and make a workout plan to help you obtain your workout goals. This can help improve self-esteem and motivation, plus it can increase energy levels.
Socialization and social connection are important in helping lessen symptoms of depression. Finding a workout buddy or exercising with a friend or family member is a great way to reap the benefits of physical activity plus enhance your social wellness as well.
Small Changes Can Have a Big Impact
In summary, lifestyle changes, sleep changes, and exercise changes can help lessen the risk of developing depression and can also help manage the symptoms of depression.
Taking care of yourself can go a long in way in being happy and healthy. You are worth it, so make the small, necessary changes to improve your life.
Melissa Morris writes for the auto insurance comparison site, AutoInsurance.org. She has an MS in exercise science, is an ACSM certified exercise physiologist, and an ISSN certified sports nutritionist.
