Depression Tips

  • These tips are not meant to be comprehensive or meant to replace medical and professional knowledge and consultation.

  • These are simply some tips that I have worked for me and many others in the dark times of depression.

  • If you are feeling in danger to yourself or others, please call 911 and/or reach out to a trusted friend, family member, and/or a medical professional. 

Exercise. There is some research that shows that brisk walking of 30 minutes per day can help resolve some adverse of depression. Find a gym or a park to exercise at least a couple of times per week. 

Practice health dieting. Cutting down on sugars and eating out can be really helpful in weight loss and clarity in mind. 

Maintain a good and regular sleep routine. Try to aim for going to bed and waking up at the same time. Aim for 7 to 8 hours of sleep per night. Be sure to cut down on external stimuli like phone, television, exercise, etc. and focus on things like a warm bath/shower and reading a book. 

Journaling is a wonderful way to process thoughts, behaviors, and feelings. It is a doorway to exploring yourself on a deeper and spiritual level. Journaling can include: writing down what you are grateful for, drawing, poetry, etc.

Read a good book. Whether it be your favorite book, a recommended book, a religious text, or a topic you are interested in, reading a good book can serve as a fitting distraction to negative thoughts that accompany depression. 

Consider counseling. If you are on this page, you are probably already considering this. Let me assure you, this is an amazing first step! Counseling gives you the opportunity to have someone who empathically listen to you and help you navigate the dark waters of depression. 

Get outdoors. Being outdoors is a wonderful remedy. Try camping, going to the beach, or going to a park. These  can be nice refreshers for the mind while helping to avoid isolation that exacerbate depression. 

Spend time with family and friends. Depression tends to make us isolate. Make an effort to be around others who care deeply for you.  

Connect with your higher power. Whether you are already connected with a community or would be curious in joining one, connecting with God is never a bad idea. 

Support network, research, education. There are many support groups you can join in the community (for example the Mental Health Association) while there are also groups you can join on social media that can serve as support. Doing some research online and reading good books and articles can help you feel validated and not alone in your struggle. (Take a peek at "Media" section on this website for additional resources). 

Consider medication. Medications can be extremely helpful in combating depression.  Consult your PCP or a Psychiatrist if you would be open to taking medications for your care. 

Listen, make, play music. 

Pour into your craft, talent, or gift. 

Invest in serving others. Depression can often draw our minds inward upon ourselves. Serving others can aid in driving attention toward others and positive circumstances. 

Abstain from drug and alcohol use. Drug use can make symptoms of depression much worse, especially, while on medications. Be sure to let your PCP, Therapist, or other health professional, know whether you use drugs/alcohol and if you plan on continuing to do so while in treatment. 

LUMINANCE MENTAL HEALTH COUNSELING

Carl Binger LMHC

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(585) 576-1094