Depressed? My Top 3 Tips for Lifting Depression

By Katherine Ryan on September 19, 2014

Depression can

make you feel as though you

are on a staircase and

can’t go up or down.

 

To experience the full range of emotions is a human experience.  Being sad, low, blue, is part of the feeling continuum.  Recently one of my dogs made the transition to wherever it is that awesome dogs go when their soles leave the earth.  My heart hurt, I cried, I expected to see her when I came home, I took two biscuits out instead of one…  Gradually my sadness abated and the gratefulness for having her in my life and the appreciation of her company is what I choose to focus on.  Should your sadness persist and make it difficult for you to enjoy and participate in life you may be experiencing depression.  If that sounds like you, read on…

In my counseling practice in Topsfield, Massachusetts I frequently work with people who are stuck in the muck of depression.  Here are my top three tips for helping yourself become unstuck from depression:

1.  Eat 5 times a day (Yes, I said 5),  three meals and two snacks about 3 hours apart.  Each of these should contain a complex carbohydrate a protein and a healthy fat.  Eating healthy food regularly has will help keep you mood stable and may prevent you from over or under eating ~ a frequent  symptom of depression.
2. Exercise 30 minutes each day.  If you can’t find consecutive 30 minutes then how about 3 sets of 10 minutes?  Exercise can include walking even meandering.  Exercising releases “feel good” chemicals.  If you can exercise outdoors that’s even better ~ Vitamin D, fresh air, nature…
3. Begin and finish one SMALL task each day.  Don’t plan on cleaning out your bureau but clean out your sock drawer.   Don’t plan on cleaning out the garage but organize the pile that’s to the left of the door.  By completing one small task you will feel a sense of accomplishment, another “feel good” opportunity.

I hope you found these tips helpful in getting unstuck.  If your depressive symptoms persist call a local mental health professional and of course you can always call Harmony Counseling in Topsfield MA,  978-561-1927 to arrange an appointment to get you unstuck.

~ Katherine Ryan, LMHC  is a Licensed Mental Health Counselor and owner of Harmony Counseling  in Topsfield, Massachusetts where she enjoys helping adults, children and teens become unstuck.