Even with medication and counseling, overcoming depression is a difficult task. The way out of this endless dark staircase is taking small steps every day and not burdening yourself with tedious tasks. Mornings are the most positive time of the day and are also great for establishing healthy routines that can make a person feel better. There are days when a person cannot muster the courage to get out of bed. But taking that one step can inspire you to walk a little more and feel better than ever. For example, making your bed, brushing your teeth, or going out on your balcony for some sun can help set the right pace for the day. Many studies have shown the effectiveness of routines and healthy habits. (Also Read: 5 Quick Exercises To Cope With Anxiety And Depression)
Depression or major depressive disorder is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. People suffering from depression experience persistent sadness, lack of interest or pleasure in activities they used to enjoy. It can also disrupt sleep and appetite. Other symptoms include fatigue and poor concentration.
between the teeth
Brushing your teeth seems to come naturally to those with healthy mental health. But for people with depression and other mental health problems, this can be a difficult task because they typically have very low energy levels.
“In simple terms if we understand, depression takes a person to a level where he feels that he has wasted energy on himself. So, to fight depression the first thing they should do is get out of bed and go in. ‘One step at a time’ i.e. the habit of brushing your teeth,” Shia Sagar, Counseling Psychologist, Co-Founder, HopeQure says in an interview with HT Digital.
Get some sun
Sunlight can increase happiness hormones and do wonders for people with mental health issues.
“Go outside for some sun to lower melatonin levels that help keep their mood high for the day,” Sagar says.
Regular wake up time
Having a regular morning routine can be a great way to set yourself up for a successful day, especially if someone is dealing with depression.
“Establishing a regular wake-up time can help regulate the body’s biological clock and improve sleep quality, which can improve symptoms of depression,” the expert says.
Breathing exercises
Sagar says that taking a few minutes in the morning to practice some basic breathing exercises or mindfulness can help a person focus their mind and reduce feelings of anxiety and stress, two factors that can worsen depression.
Exercise
The psychologist says, “Exercise (lightweight like lifting weights or yoga) has also proven to be an effective treatment for depression because it releases endorphin hormones, which improve your mood.
A balanced breakfast
Eating a balanced breakfast every morning can help control your blood sugar levels and give your body the energy it needs throughout the day. Taking a few moments each morning to think about what you’re grateful for can help shift your focus away from negative thoughts and bring a sense of contentment, according to Sagar.
Journaling
“Finally, journaling disturbing thoughts from night to early morning and engaging in morning affirmations such as ‘I am worthy’, ‘I am capable of overcoming challenges’ and ‘I am resilient’ can also prove helpful in combating depression,” concludes Sagar.
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