Depression can affect every area of your life and leave you uninspired. The mundane tasks begin to feel like a burden, and your relationships begin to suffer because of your desire to isolate. Sometimes, it masks itself as lethargy and moodiness, making it hard to recognize. However, if you have been having continuous mood swings and deep sadness, you may be depressed. In some cases, you can experience negative thoughts, which can lead to self-harm. If you have been living with depression for a while, here are some effective ways to help you cope.

Take a break

Depression can sometimes be stress-induced. Experiencing burnout can make you feel like you are restless and unable to perform simple tasks at work. If this is how you have been feeling lately, you need to take a break. Call off work or use your leave days to relax at home or spend time with your loved ones. Is there a country or city you have been dreaming of visiting? This could be the perfect time to change scenery and fulfill your dream.

Before you take a break, you will need to identify your stressors. Is it work responsibilities, the stress that comes with parenting or caretaker fatigue? Once you know what is throwing you off balance, you can plan accordingly. By taking a break, you can improve your mood, boost your productivity, take care of your mental health, and enhance your creativity.

Eat well

Food is needed to provide nutrients to your body, but that is not the only role it plays. What you feed your body can also impact your mental and emotional health. Eating unhealthy food can make you feel bloated and sluggish. It can also slow you down and cause unpleasant pain, which can impact your mood. On the other hand, healthy food like whole grains, fruits and vegetables can regulate your mood. Also, eating foods with antioxidants nourishes your brain and prevents free radicals from traveling through your body and damaging your cells. Also, if you have been feeling down, a lack of certain vitamins like vitamin D could be the cause. Zinc boosts the immune system and influences depression, so load up your plate with beans, nuts, oysters, and pumpkin seeds. Invest in probiotics as well. A healthy gut can be advantageous to your overall health. Avoid drinking excessive alcohol in an effort to cope with depressive moods. It can increase or trigger anxiety and bouts of depression. Refined or processed foods may also cause a spike and crash in energy levels, which can make you depressed. If coffee is essential for you, consider drinking it moderately and avoiding it in the midday.

Visit a therapist

Being in a depressed state can bring feelings of hopelessness or helplessness. You can form thought patterns that negatively impact your self-esteem and push you to do some harmful things to yourself or others. If you have adopted destructive habits and you feel heavy, consider seeking the help of a therapist. A professional will help you identify the root cause of your depression and provide you with coping strategies. For instance, if you have recently experienced the loss of a friend or family member, your therapist can help you through the grieving process. They may suggest that you keep a relic or memorabilia for the person who passed. If it’s a couple that passed, you can invest in memorial items like urns for two husband and wife from Memorials.com and other online retailers. Also, talking to a therapist will help you change your perspective and set realistic goals for your healing.

Exercise

When you are feeling anxious or depressed, moving your body is the last thing you want to do. However, starting and staying consistent can make a big difference. Exercising produces happy hormones known as endorphins, which lessen anxiety and put you in a better mood. Staying fit also boosts your self-confidence, especially when you meet your fitness goals or targets. If you like to go to a gym or jog on a busy path, you are likely to meet and interact with people. This will help you feel like you belong and reduce any feelings of depression. Also, falling into this healthy routine can help you focus on positive thoughts and serve as a coping strategy. Though antidepressants can be effective, exercise is a good choice if you want to go the natural way. If you can't perform intense physical activities,  consider low-impact ones like yoga, swimming, and brisk walking. 

Avoid negative people

Negativity is contagious. Associating with negative people or staying in negative environments can rub off on you and affect your mood and thoughts. If your work environment is strenuous or your boss is grumpy, you can develop anxious feelings whenever you are in that space. If it is a conflict with a loved one at home, this can affect your emotional and mental state and make you downtrodden and angry continually. It is advisable to examine your environment and the people you surround yourself with first when you start to feel depressed. Sometimes, cutting ties with a destructive loved one or getting a new job may be the solution. If you can't afford to leave your environment or separate, consider adopting good communication or conflict resolution skills to help you cope. Stay firm, and don't be afraid to say no or put your foot down when needed. 

Be patient with yourself

Transitioning from a depressed state to a happy mood can be a long and gradual process. One minute, you are happy and enjoying a beautiful time with your family. The next minute, you are sad and desperate to shut the world out. These incredible highs and terrible lows can make you feel like there is something wrong with you. It is important to be patient with yourself while you heal. Consider keeping a journal and recording your thoughts instead of bottling them up. Remember to celebrate your progress, no matter how small it may be. 

Don’t be afraid to take medication

If you feel like you just can’t shake your depression, don’t be afraid to get a prescription. Some people’s brains just don’t produce enough “happy” chemicals and need a little help. It’s no different than a person with a person with thyroid problems taking a pill to balance hormones.