Strategies or Small Actions Aiding Mood Improvement for Those Struggling with Depression

Strategies to Alleviate Depression

In our daily lives, maintaining good mental health is of utmost importance. Here are some strategies, backed by research and personal experiences, that can help individuals navigate various mental health challenges, particularly depression.

Playing an instrument, such as the piano, engages multiple areas of the brain and can serve as a therapeutic activity. According to research by Caballero, playing an instrument stimulates the visual, auditory, and motor cortices, while also helping to clear the mind and reset.

Music, in general, has been found to strengthen connections in the brain and integrate different brain areas. This integration can be beneficial for individuals dealing with depression, as it promotes a sense of unity and focus.

Writing about emotional and non-emotional events every day can also decrease symptoms of depression. An unnamed study suggests that this practice provides an outlet for negative thoughts and gives distance from them.

Engaging in regular yoga practice could have a positive impact on depressive symptoms and episodes. Research indicates that yoga, with its focus on mindfulness and breath control, can help manage stress and improve mood.

Meditation practices, such as loving-kindness meditation, breathing meditation, mindfulness, body scan meditation, and walking meditation, can help decrease symptoms of depression. Studies have shown that these practices promote relaxation, reduce stress, and improve mood.

Physical activity, including lifting weights, cardio, yoga, and other forms of exercise, can improve mental wellness and energy levels. Ravi Davda emphasises the importance of regular exercise in managing depression.

Journalling about emotions can provide an outlet for negative thoughts. An unnamed source suggests that this practice can help individuals process their feelings and gain a better understanding of their emotional state.

Taking hot baths can lift mood and show benefits in people with depression. While this might seem simple, the relaxing and soothing nature of a warm bath can help reduce stress and promote relaxation.

Practicing gratitude, such as in a gratitude journal, can counteract negative thought patterns. Recent research indicates that focusing on the positive aspects of life can help individuals maintain a more optimistic outlook.

Approximately 9.3% of people in the United States experienced a Major Depressive Episode in the past 12 months. This underscores the importance of seeking help and support when dealing with depression.

Aaron Seminoff, of the online retail company Reaper Disc Supply, emphasises the importance of open communication and setting expectations in a professional setting when navigating depression. He suggests being honest about your feelings and needs with your colleagues and superiors.

Research shows that spending time with animals can be beneficial for people with mental health conditions. The companionship and unconditional love provided by pets can help reduce stress and improve mood.

Laura Spaulding, CEO of cleanup service company Spaulding Decon, encourages engaging in group activities, such as online support groups, club sports, crafting workshops, biking groups, virtual gaming groups, or in-person group therapy sessions. The social interaction and shared experiences can provide a sense of community and support.

Traveling can serve as a management tool for depression and remind one of the pleasure of life. According to Brookelyn Simms, the change of scenery and new experiences can help individuals break out of negative thought patterns and find joy in life.

Discussing what's going on with trusted friends and loved ones can be cathartic when dealing with depression. Ruiz Asri, editor of food website Honest Food Talks, finds this practice to be particularly helpful.

Personal style mentor and confidence coach Yolandie Hamilton suggests managing one's appearance as a tool to help with depression. She recommends adding a "happy nostalgia" piece to one's outfit to boost mood and self-esteem.

Art therapy, such as painting or music, can have positive effects on people with mental health conditions. This form of therapy allows individuals to express their feelings in a creative and non-verbal way, which can help them process and understand their emotions.

It's important to note that approximately 50% of people in the United States with a mental health condition remain untreated. If you or someone you know is struggling with depression, it's crucial to seek help from a mental health professional.

In conclusion, there are numerous strategies that can help individuals cope with depression. From playing an instrument and engaging in physical activity to journaling and spending time with animals, there are many ways to find relief and support. Remember, it's okay to ask for help and to prioritise your mental health.