Daily Routine to get out of Depression
You have the power to take control of your life, even with depression. Establish a daily routine to improve your mental health and feel more in control.
Depression can make just getting out of bed feel impossible some days. But having a daily routine can help.
Sometimes, symptoms of depression can make you feel like you’re sinking into a void. And the deeper you sink, the harder it can feel to get out.
This is especially true because depression lies — it may tell you that you’re alone and unloved, or that you’ll never escape the feelings of hopelessness and worthlessness that you’re experiencing.
But here’s the truth: You’re not alone.
According to the CDC, nearly 5% of all adults over the age of 18 years’ experience regular feelings of depression.
Research suggests that sticking to a daily routine can improve overall mental health.
Here are some things you can try.
Have a set sleep routine
Research shows that having an irregular sleep schedule can have just as big of a negative effect on depression as being sleep-deprived.
If you live with depression, you might sleep all day long on some occasions while not being able to sleep at all on others. These are all common experiences for people with depression.
But going to sleep, and waking up, at the same time every day can help you regulate your sleep patterns and manage your depression. So, set an alarm, and wake up by it every day — yes, even on the weekends.
Practice Meditation
In today’s busy world, it can be hard to slow down and focus on the present moment. But research suggests that doing just that can help reduce the impacts of depression.
Meditation can look a little different for everyone, but the main goal is to find a quiet place where you can shut out all the outside noise for at least a few minutes each day and just… breathe.
Start incorporating this into your routine every day, and you may see these benefits for yourself.
Move your body
The research shows that exercising regularly is really good for your mind. It can make you feel happier and help with depression. Try to find enjoyable ways to move your body every day, and aim for at least 90 minutes of moderate exercise each week.
Eating healthy is important because it affects how you feel. When you're depressed, your eating habits may change - you might eat more or less than usual. Eating balanced and nutritious meals regularly can create a good eating routine that supports your well-being and doesn't make your depression worse.
Meet your social needs
It's important to ensure that depression isn’t getting in the way of a healthy social connection.
Social connection is one of the most protective factors against depression. But living with depression can make it hard to want to connect with people.
Get some sunlight
Research shows that some people have a disrupted circadian rhythm, which can contribute to symptoms of depression. This may be particularly true if you live with the type of depression called seasonal affective disorder.
One thing you may want to consider building into your daily routine is getting some sunlight, especially in the morning. Light therapy is a treatment method for seasonal affective disorder, which guides you to get natural light first thing in the morning for several minutes.
Practice gratitude
Gratitude is an underrated practice, especially if you live with depression. Research shows that people who intentionally practice gratitude every day have a lower risk for depression, as well as an overall better mood and quality of life.