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    Danielle DiMartino

January 20, 2021

How to Fight Depression

5 Tips To Turn That Winter Blues Into Summer Smiles!

 

Have you felt down, depressed, or even isolated around having to social distance due to the Covid pandemic? If so, this article may be JUST what you need to help you take the steps needed to turn your mood around! Below, I’m sharing five simple tips on how to fight depression, kill the blues, and have you springing out of bed with an extra kick in your step!

 

What is Depression?

 

Depression is a state of low mood and aversion to activity which can affect a person’s thoughts, behavior, motivation, feelings, and/or sense of well being. 

According to a study from Harvard Medical School in July 2013, 1 in 10 adults struggle with depression. 

And, right now in our current state of affairs, between Covid bringing isolation to many of us, the holiday’s, time change, and seasonal change, who isn’t feeling a bit stressed out and down? 

Let’s talk about some things you can implement into your daily lives to combat these feelings of stress and depression!

 

Tip #1 – Stay Active

 

Staying active will give you a huge boost in feeling better!

Take the dog for a walk, join an organization, start exercising! Having something to look forward to will help with feelings of sadness or depression.  

When you exercise, your body releases brain chemicals such as: 

  • Dopamine 
  • Serotonin 
  • Norepinephrine 
  • BDNF
  • Endorphins 

All of which give you that “feel good” boost, or “runners high”, as some like to refer to it as. 

There are so many ways to incorporate exercise into your routine, and it doesn’t have to be crazy intense! 

  • Walking
  • Biking
  • Weightlifting
  • Yoga
  • Swimming
  • Playing sports

The list is endless!

And, as a result, your blood pressure may lower, and if you have diabetes, the long term effects may even be reduced!

Exercise becomes even more beneficial in a group setting, such as a gym. There is positive reinforcement, the support of others, a sense of belonging, and simply having fun while seeing positive results physically. Over time, friendships can develop and it begins to feel like a family. 

 

How to fight depression

Tip #2 – Get Outside Daily

 

Try and get outside every day! 

Take a walk in the fresh air, and feel the sunshine on your face. Even in the winter, we can bundle up and take in the cold, crisp air. There’s nothing quite as invigorating as fresh air!

Around 42% of Americans are deficient in vitamin D, and studies have shown that low vitamin D levels may be correlated with depression. One of the best ways to increase your vitamin D levels? Natural sunlight!

how to fight depression

Tip #3 – Do Something That Makes You Happy

 

Be sure to do things that you enjoy and make you happy!

  • Read a book
  • Have a cup of tea
  • Do something for someone else
  • Explore a new hobby
  • Spend time with loved ones (virtually if necessary)
  • Do something that is fulfilling or gives you purpose
  • Volunteer your time

There are no right or wrong things here. Whatever makes you happy is where your focus should be, and we should always take pleasure in the things we enjoy! 

How to fight depression

Tip #4 – Laugh

 

Keep in mind to laugh, at yourself and others. Try not to take yourself too seriously! Laughter really is the best medicine!

  • Watch a funny comedy movie or television show
  • Listen to a funny podcast or stand-up
  • Spend time with children – they’re always laughing!
  • Play entertaining games with friends

how to fight depression

Tip #5 – Keep a Journal

 

Journaling daily in the morning and/or at night is a great practice to get into. Especially if you’re feeling down or isolated. 

Document these feelings! It’s a great way to get them out of your head, down on paper, and be able to reflect on them. 

Don’t forget to write down any positive thoughts, as well! You can always look back on these as good memories. It may just spark the positive shift in mindset that you’re looking for!

how to fight depression

In Conclusion         

 

The effects of these tips on depression is a positive one, not a cure, but it can definitely help with your overall well being. By incorporating these things into your daily life, you should see positive results, and fast! Implement even just one of these this week, and I promise you’ll see improvements in mood, sleep, mindset, and motivation. Slowly build off of that, and you’ll be kissing the winter blues bye-bye for good! 

 

If you found this article helpful, please consider sharing with family and friends that would benefit as well!

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