This is the simplest and most important thing you can do to beat depression. The stigma of depression, plus feelings of guilt and inadequacy, can get in the way of recovery. Managing the symptoms of depression requires a practical, proactive approach—and patience with yourself.
Much remains unknown about the connection between depression and sleep, and everyone has different sleep needs, but experts recommend that depressed people get enough sleep and maintain a regular sleep-wake schedule.
“Brightening your bedroom when you wake up helps you feel happier all day,” says Michael Terman, PhD, the director of the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center. Leave curtains and blinds open, and/or put lamps on a timer to switch on 15 minutes before your alarm sounds to get a “dawn simulation” effect. Just being outdoors can boost your mood as well, Terman explains. Morning sunlight is most beneficial, so take a pre-work walk.
University of Manchester researchers discovered that an organ in the inner ear (that responds to singing sounds) is connected to a part of the brain that registers pleasure. So singing, alone in the car, or in a crowd at church (even if you’re very, very bad at it), may make you happier.
Sticking to a regular schedule as much as possible is important for people who are battling depression. Whether it’s going for a jog or responding to emails, try to do your regular activities at the same time each day.
EmoticonEmoticon