There are few things more debilitating than emotional and mental illness. Even many severe physical ailments can seem more forgiving than the internal battles people face day to day. Utah is no stranger to mental illness. In fact, multiple studies indicate that Utah has the highest depression rate in the U.S. While the reasons for this trend have been debated for years, no one is sure why there is such high depression in Utah. One comfort we can glean from this, however, is that if you are struggling with depressive feelings, you are not alone.
With depression, you’ll find that the things that would help the most are often the things that you are struggling with most. As you read these tips, remember to start small and celebrate your progress.
1.) Rely on supportive relationships
Finding reliable support from those you can trust helps to lift the fog of depression and give you outside perspective. Isolation and loneliness can confine you with your negative thoughts which is toxic to your well-being. Try reaching out to family members and friends even if you feel ashamed, guilty, lonely, or exhausted. You’ll be surprised to find that most people won’t judge or condemn you and your situation, rather, they will seek to understand what you’re going through. A listening ear can make all the difference.
Here are some great ideas for building relationships with others:
- Help someone through volunteer work.
- Schedule a dinner with a friend.
- Go to the store, movies, or a get-together with someone.
- Workout or walk with a friend.
- Take a class or join a club.
- Talk with one person about your feelings.
For more in-depth suggestions click here.
2.) Do more
When you are severely depressed, getting out of bed might be the last thing you want to do. This is the number one challenge to overcome each day. Get up and do something. The quicker you get up and get going, the more accomplished you’ll feel. Start with the small things: checking your email, washing the dishes, eating breakfast. Or you can start by doing something you normally enjoy, like playing basketball or doing yoga.
As you become more comfortable doing things again, you can try to fill your schedule with activities that uplift you. When you are busy serving others, exercising, and getting things done, you’ll focus more outward than inward, helping you regain self-confidence.
Word of Caution: We acknowledge that sometimes depression can be a symptom of an over-burdened, over-schedule life and that sometimes it is necessary to take a step back to get oneself re-situated. Talk to a counselor or doctor to understand what is best for your situation.
3.) Think positive
Depression can be associated with negative thoughts and perfectionism. Learning how to filter out negativity can help you keep a more realistic approach to your life. Here are a few suggestions:
- Be “OK” with failure, and being less than perfect. Don’t beat yourself up if you fail to meet your high expectations.
- Lower your expectations. Life throws everyone curve balls. No one can realistically perform at a high level every day of their life. During a difficult time in your life, be willing to take a step back and focus only on what’s essential.
- Avoid negative talk about others and yourself. When you are driving or working, recognize when you place harsh judgement on others or on yourself. Every time you have such thoughts, try to think of several positive things about that person and/or yourself instead.
4.) Remember healthy habits
Many times, those that struggle with depression simply have poor health habits. Staying physically healthy is important to maintaining proper chemical/hormonal balance in your brain and body. If you struggle with depression, make sure to do the following:
- Get eight hours of sleep each night. Sleep is essential for the mind and body to recover. If you struggle from insomnia, contact your doctor for help.
- Get out in the sun each day and get fresh air.
- Practice breathing deep. You’ll find yourself more relaxed and calm.
- Exercise. This helps remove toxins and trigger the release of endorphins which make you feel happier.
5.) Eat right
What you put in your body, you’ll get out in return. Sure, eating healthy benefits your strength and energy levels, but it also has a huge impact on mood and chemical balances in your body. Try the following with your diet:
- Don’t skip meals.
- Reduce sugars
- Eat plenty of complex carbs (potatoes, whole-wheat, whole grain)
- Get sufficient vitamin B.
Remember that battling depressive symptoms can take time, so be patient with yourself and get additional help when needed. At Mountain Peaks, we have an excellent trained staff that has helped hundreds of patients conquer mental illness. Don’t hesitate to contact us for a consultation at 801-724-9840.