Simple Things You Can Start Doing Today to Get a Handle on Depression

Dealing with depression can feel overwhelming and isolating. It's a complex, deeply personal experience that affects everyone differently. While it can seem like you’ve lost control over how you feel, some practical steps can make you start feeling better.

At Horizons Wellness Family Health NP PLLC, board-certified family nurse practitioner Albalira Gibson-Borrelli, MSN, APRN, FNP-BC, is devoted to excellence in health care. Serving individuals and families in and around Middletown, New York, Gibson-Borrelli supports and empowers patients to take steps to reduce symptoms of depression and improve how they feel and function. 

Partnering with a health care provider who can offer the correct guidance and support is the most effective step you can take to triumph over depressive symptoms. In addition, there are simple yet powerfully effective things you can do right now to start feeling like yourself again.

Establish a routine

Most people are surprised to learn that something as simple as establishing and sticking to a daily routine is good for mental health. Depression often strips away the structure of our lives, leaving our days feeling aimless and overwhelming. 

Re-establishing a daily routine can provide a sense of normalcy and control. Start small – it could be as simple as setting a regular time to wake up and go to bed, having meals at fixed times, or scheduling a daily walk. Consistency creates a framework that can help lift the fog that often accompanies depression.

Set realistic goals

When you're dealing with depression, even small tasks can feel insurmountable. Set realistic, achievable goals for each day or week. It could be as simple as completing a household chore, reading a few pages of a book, or calling a friend. As you meet these goals, acknowledge your accomplishments – they are significant steps forward in managing your depression.

Exercise regularly

Exercise isn't just about physical health; it's a powerful depression fighter. Physical activity releases endorphins, natural brain chemicals that can enhance your sense of well-being. You don’t have to engage in intense workouts; even regular walks, yoga, or gentle stretching can make a significant difference. 

Depression can cause you to feel tired and unmotivated. It’s crucial to push past those feelings and make it a priority to get your body moving. If you can’t complete 30 continuous minutes of exercise, break it down into short 10-minute segments so that it feels more manageable. The most vital part is to get up and get moving.

Nutrition matters

A low mood can cause you to eat comforting foods, such as foods with higher fat and simple sugar content. Unfortunately, these types of foods have a negative impact on mental health, creating a vicious cycle.

This cycle makes it critical to stick to a well-balanced and nourishing diet. Choosing whole foods with complex carbohydrates and healthy fats provides a good foundation for stable moods. Try to limit sugary foods and beverages, caffeine, and processed foods.

Get back to doing things that uplift you

Depression typically causes people to isolate themselves and stop doing the things they once enjoyed. The trouble is that avoiding things that uplift you can leave you feeling even lower.

Think about the things that used to bring you joy, make you smile, and lift your spirits. Whether it was taking pets out to play, horsing around with younger family members, or visiting your favorite outdoor recreation area. 

Even though you may not feel up to doing those things, engaging in those activities helps you feel better. 

Seek professional help

While self-help strategies are essential, seeking professional help is a critical step in dealing with depression. Gibson-Borrelli can create a personalized treatment plan that may include:

• Therapy
• Targeted lifestyle changes
• Oral medications

Gibson-Borrelli also offers future forward treatment options, including:

• Spravato® esketamine nasal spray
• Ketamine infusions

An individualized treatment plan can help you take proactive steps to feel good again.

Compassionate depression treatment

Depression might seem hopeless, but you can take steps to ease symptoms and regain control. You don’t have to navigate this depression alone; support is available. Contact us at Horizons Wellness Family Health NP PLLC to schedule a visit with Gibson-Borrelli today. Hope is always within reach.