Using Healthy Routines to Combat Depression

Depression can happen at any time of year, but for many people, January feels especially difficult. The lack of sunshine, post-holiday let-down, cold weather, and financial stress of year-end expenses can weigh heavily on mental health.

If you’re feeling the effects of the January blues, don’t lose hope. Many non-medication treatments can help you feel better. Healthy and regular routines, for example, make a slight but consistent difference in your state of mind. Here’s how.

Increasing the Feeling of Being in Control

At first, establishing a routine may feel restrictive or monotonous. Over time, though, it can give you a greater sense of ownership and control over your time and energy–something that can feel surprisingly fun and freeing. Routines create consistency and comfort in your daily life, helping reduce feelings of chaos and promoting a stronger sense of balance.

Enjoying a Sense of Accomplishment

Accomplishments are sometimes tricky for people with depression, especially when they’re compared to the accomplishments of others or when small achievements are weighed against big expectations. That said, small accomplishments–like getting out of bed on time or preparing meals for the week–can lift your mood and ease symptoms.

We encourage our clients to celebrate their small wins and use them as tools for staying present and optimistic. Setting simple, realistic goals and then following through with daily routines can be a powerful way to manage depression.

Boosting Cognitive Function

Believe it or not, healthy routines are proven to boost brain health. Forming predictable patterns makes tasks easier to accomplish over time. As a result, you’ll feel a stronger sense of independence and capability, which can help you fight against depressive thoughts.

Healthy routines are often used by older adults to help boost cognitive function, especially when facing dementia or other age-related issues. However, these habits can benefit anyone, no matter their stage of life. What’s more, healthy routines can help stabilize your hormones, improve your energy levels, and allow you to achieve better sleep.

Overcoming Negative Thoughts

We don’t have to tell you that positive thinking affects your mental and physical health. But how do you gain a more positive outlook when it doesn’t come naturally to you?

Daily routines are highly effective in promoting positive thoughts and overcoming negative ones. These small acts help you reduce stress, gain back control, and feel more optimistic about life. This is especially true when your routine includes practices like mindfulness, meditation, and gratitude.

Re-wiring your brain for a more positive outlook takes time. But healthy and consistent routines are a great place to start.

Examples of Healthy Routines

Of course, when we’re talking about healthy routines, the specifics of how you spend your time and energy matter. Organizing your day in a way that allows you to take care of both your responsibilities and your health requires thoughtful consideration. Thankfully, taking the next step doesn’t have to be complicated. Here are a few simple and effective examples of healthy routines you could begin today.

Exercise & Nutrition

We all know that exercising and eating well are good for the body, mind, and soul. But if you struggle to find the time, you aren’t alone. Here’s the good news: small improvements can have a noticeable effect. Something as simple as a few 10-minute walks throughout the day or a swap from your favorite sugary treat to something made with whole grains can get you started on a healthier path, physically and mentally.

In the beginning, remind yourself that consistency is more important than intensity. Gradually, you’ll feel stronger, healthier, and more capable of taking on bigger goals.

Social Connection

For someone struggling with depression, social interaction can feel like a chore. But connecting with other people on a meaningful level can improve your sleep, reduce your stress, and lead to a healthier and longer life.

If you need to start small, that’s okay! A warm smile shared with a cashier or a quick hello to a neighbor can help you feel more connected. Eventually, you may want to try something bigger by reaching out in gratitude to someone you love, whether it’s a phone call, a text message, or a written note. Remember to fill this fundamental human need, even when it’s hard. We promise it will make a positive impact on your mental health.

Sleep

Deep sleep is a time for the body and mind to rest and revitalize. Without it, the day ahead can feel daunting, which affects both your mood and your ability to perform at your best. Sleep specialists say that both the quantity and the quality of your sleep matter. If you’re struggling to achieve good sleep, try implementing these habits into your daily routine:

• Going to bed and waking up at the same time every day
• Minimizing light in your bedroom via blackout curtains and/or a sleep mask
• Keeping your cell phone and other electronic devices out of reach
• Avoid alcohol, caffeine, and nicotine in the evenings

You can also pick up nighttime hobbies and routines that are soothing and help you to wind down. Whether you prefer to read a book, take a warm bath, or practice mindful meditation before bed, a calming ritual can make a big difference for your sleep and your mental health.

How Does Counseling Fit In?

The best way to combat depression is by talking to a therapist. Studies indicate that between 50% and 70% of people who try therapy for their depression see an improvement in symptoms.

While you may not be able to see your counselor every day, therapy can give you techniques for depression relief that can be implemented into your daily routine. Be sure to ask about Cognitive Behavioral Therapy techniques at your next session.

Ready for a 15-Minute Meet & Greet?

If you haven’t worked with a member of our team before, give us a call! Making smart matches between clients and counselors is one of our top priorities. That’s why we offer free 15-minute meet & greets: so we can get to know you better and understand your needs. To schedule an appointment, simply call us at (815) 477-4727.