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10 Steps to Manage Depression by Simply Adjusting Your Lifestyle

Updated: Jul 4

Depression is a mental health condition that affects millions of people worldwide. Doctor Anywhere offers ways to manage depression that everyone can do for better mental health.

1. Plan Your Daily Routine

Planning your daily routine can help you feel stable and purposeful. For example:

  • Wake up at 6:30 AM

  • Exercise at 8:00 AM

  • Work or study from 9:00 AM to 5:00 PM

  • Go to bed at 10:00 PM

2. Prioritize Sleep

Adequate sleep is crucial for both physical and mental health. For instance:

  • Set consistent bedtime and wake-up times

  • Avoid caffeine and hard-to-digest foods before bed

  • Create a relaxing bedtime routine like reading a book or listening to soft music to help your brain unwind

3. Exercise

 Exercise can help improve mood and reduce stress. It can be simple movements like dancing to YouTube videos, yoga, walking, or swimming. Start with small goals like 15 to 30 minutes per day.

4. Practice Stress Management Techniques

For example, meditate, perhaps following YouTube videos to practice breath control. Or start by practicing deep breathing throughout the day, which will help you stay present and calm.

5. Interact with People

For instance, meet up with friends regularly. It can even be through video calls. Participate in activities where you can meet people.

6. Spend Time on Favorite Hobbies

Try spending free time doing things you like: watching movies, listening to music, reading books you've bought, walking in the park, or playing with your favorite pet.

7. Understand Your Own Thoughts

  • Keep a journal to track your thoughts and feelings

  • Practice being kind to yourself. Write compliments to yourself for small things you accomplish each day.

8. Adjust Your Diet to be Healthier

Because food is important for the efficient functioning of both body and mind.

  • Plan meals that include sufficient fruits, vegetables, whole grains, and protein

  • Drink enough water, 2-3 liters per day

9. Avoid Alcohol and Substance Use 

Although alcohol may help you feel better temporarily, in the long run, depression can worsen. It also disturbs sleep and affects brain chemistry, potentially making you feel more sad and anxious.

10. Consult a Professional

 Consulting with a mental health professional will help you receive appropriate personalized therapy methods. Currently, mental health consultations with experts are easily accessible. On the Doctor Anywhere app, we have certified mental health experts ready to provide advice anytime, anywhere.

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