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Conquering Depression: A Comprehensive Guide to Relieving Symptoms

Written by: Sarah Mixson, M.S.W.
Conquering Depression: A Comprehensive Guide to Relieving Symptoms

Depression is a complex and challenging condition that affects millions of people worldwide. Research shows that the best way to treat depression is through medication and talk therapy. On top of that there are several self- care strategies that can be done alongside treatment and help alleviate symptoms. Here are some strategies to consider:

  • Establish a Routine: Having structure in your daily routine can provide a sense of control. Start with something small and manageable, like waking up around the same time every day. You can build up to more significant activities. Having a consistent routine can reduce feelings of chaos and unpredictability
  • Exercise regularly: Aim for at least 30 minutes of moderate exercise a few times a week. Physical activity has been shown to boost mood and alleviate symptoms of depression. Activities like walking, cycling, yoga, or dancing can release endorphins and improve well-being.
  • Practice mindfulness and meditation: Techniques such as deep breathing, progressive muscle relaxation. And guided imagery can promote a sense of calm and relaxation.
  • Connect with others: Social support is vital in managing depression symptoms. Reach out to friends, family, or support groups. Sharing with others can provide relief and reduce the sense of isolation that often accompanies depression.
  • Set realistic goals: Break down large tasks into smaller, more manageable tasks. Having goals that are achievable can provide a sense of accomplishment and purpose. Celebrate your successes and reward yourself for your achievements.
  • Engage in activities you enjoy: Rediscovering activities that bring you joy can help combat depression. Engaging in hobbies can provide a sense of fulfillment and provide a distraction from negative thoughts.
    Implementing these self-care strategies can help to alleviate symptoms along with seeking professional help for talk therapy and medication. Be patient with yourself and take each day as it comes. You are not alone.