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Anyone that has ever been depressed knows how awful it feels: Everything is painful and nothing seems or tastes enjoyable anymore. Some of the most common symptoms include lack of sleep, changes in appetite, difficulty concentrating, and loss of interest in daily activities.

During these times it might seem like there's no point in getting out of bed and little reason to carry on with everyday life but by utilizing healthy coping mechanisms such as exercise and meditation, you can feel better about yourself both physically and emotionally which will make your overall quality of life much better than before. The following article will explore some specific strategies for coping with depression that you can try immediately.

(Photo : Photo by Andrew Neel from Pexels)

Eat Healthily

Your body is the temple of your mind and what you put in it has a direct effect on your mental well-being. A diet high in sugar, processed foods, caffeine, and alcohol can lead to blood sugar imbalances which can trigger mood swings and other emotional symptoms such as depression. As an alternative, try eating more foods that are high in omega fatty acids like salmon and walnuts or eating smaller portions spread throughout each day. To lift your spirits, try adding more fresh vegetables and fruits into your diet along with high-quality lean meats that are rich in iron.

See a Therapist

According to many mental health professionals, the single most effective way of combating depression is cognitive-behavioral therapy (CBT). This form of treatment works by helping you understand counterproductive thought processes and then correcting them with more realistic alternatives. This isn't something you can do except with the help of a therapist. Irrespective of where you're located, you can get professionals close to you by inputting say Calgary Psychologist in your search engine and you will find someone who can give you the help you need.  By reframing how you see the world, CBT can have profound effects on your mood. If you are struggling with depression or anxiety, consider seeing a therapist for this type of treatment.

Small Improvements Make A Big Difference

Making even small improvements in your life can prevent feelings of hopelessness or defeat which are common symptoms of depression. For instance, if you are too stressed out to cook healthy meals at home every night, try doing so just one day per week to start. Eventually, work toward three healthy days per

Get Your Exercise On

One of the best ways to combat stress and depression is through regular exercise. Studies show that physical activity causes neurochemical changes in the brain that reduce anxiety and depression while improving self-esteem and feelings of relaxation. The importance of regular exercise for health goes without saying but when paired with emotional benefits they truly make a powerful one-two punch. Try to get in at least 30 minutes of physical activity per day even if it's just walking your dog or taking the stairs instead of an elevator.

There's a reason why depression is often referred to as "the blues": It can make you feel lethargic, withdrawn, and generally unable to enjoy life. Not only does exercise release endorphins which help boost energy levels but it also reduces stress hormones linked to anxiety. The best part is that almost any activity counts as long as you do it on a regular basis. According to the American Psychological Association (APA), even light activities such as yoga, swimming, or walking for 30 minutes each day count as exercise so there is no excuse not to get moving in some way.

Meditate With Mindfulness

For thousands of years, Buddhists and other contemplative individuals have used meditation to reach a higher state of awareness by clearing the mind and letting go of all thought. It's easy to see why such practices can benefit mood: When you stop thinking about yourself and your problems, you create space in your life for more positive things like resiliency and gratitude. And with apps like Headspace or Calm allowing you to take guided meditations with you anywhere, it is easier than ever before to try this technique for yourself and feel better each day.

(Photo : Photo by Prasanth Inturi from Pexels)

Try To Do One Pleasant Thing Each Day

It can be incredibly difficult to feel good when you are constantly feeling depressed but there are healthy ways for getting back into the swing of things. One relatively easy way is by focusing on something that makes you happy by doing at least one thing each day that you enjoy. Even if this starts out as something small like reading a book in bed, talking with friends on the phone, or watching your favorite show after work, every little bit counts toward helping overcome stress and depression so make sure to take the time to reward yourself.

Be Grateful For What You Have

In a world full of social media and constant advancements in technology, it's easy to become so focused on what we don't have that we forget about what all there is to be grateful for. Even if you aren't wealthy or living the life you had dreamed up, there are plenty of things for which you can give thanks. Try writing down a list every night before going to sleep and reflecting on each one instead of letting your mind wander off into negative territory. Gratitude has been shown to reduce depression symptoms while increasing positivity over time so this simple practice will make a real difference.

Postpone Worrying Until Tomorrow

When you wake up every morning feeling anxious, sad, and stressed about your day ahead, it's easy to want to wallow in those feelings and let them take over. And while feeling like crap makes it difficult for anything else, you can overcome the self-defeating habit of worrying by putting off these thoughts until tomorrow. Try writing down all your worries on a piece of paper before bed and then setting them aside so they don't distract you from what is important right now. Worrying about things you can't control will only cause more stress and anxiety so try this simple trick the next time you find yourself obsessing over something that hasn't even happened yet.

Be Present In The Moment

One of the most effective ways to improve your mood and combat depression is through mindfulness: the practice of focusing your attention on the present moment rather than dwelling in the past or worrying about what will happen next. Try setting aside time each day for just being still and noticing whatever sensations are happening around you without trying to change them which will allow you to focus on living in the present instead of stressing out over things outside your control.

Stay Busy And Engaged With Activities

It can be incredibly difficult to get through the day while you are bogged down by stress and depression but staying busy with things that engage your mind can make a big difference in how you feel. It's easy to get into the habit of staring out the window or watching TV all day when you don't want to do anything at all, but trying new activities like playing sports, cooking something healthy for dinner, or even cleaning the house will give your brain something else to think about other than feeling lousy.

When you're dealing with stress and depression, it can be difficult to know what the best coping mechanisms are. You might even believe that your current methods of handling these issues work just fine. However, this is not always true because some people don't realize how much they need help until their symptoms become serious or unmanageable. This blog post has provided many different ways in which you can cope with stress and depression without relying on medications alone.