Activities To Help Depression
As Moms, especially stay-at-home Moms, it can be so easy to slip into depression. One minute were marvelling at our wondrous newborn or our toddler taking their first steps and the next were down in the dumps, bogged down by mundane tasks that have to be done. Everyday.
When this happened to me, I started looking for a creative outlet. Which is why, when I read this guest post, it spoke to me. Though it may seem counter-intuitive, tackling seemingly boring tasks like houseworkmay be just the thing to counter depression because exercise is one of the keys to happiness. Keep reading, listed below are some more interesting activities to help depression.
How Full Is Your Bucket For Kids Tom Rath Mary Reckmeyer And Maurie J Manning
This book was written by Tom Rath, an important author in positive psychology and particularly strengths finding .
It is a childrens adaptation of another one of his popular books, How Full Is Your Bucket?, which claims that people can either fill your bucket with positivity or dip from your bucket with negativity.
This is an excellent book to show kids how social interactions can affect their self-esteem and well-being, and how the way they treat people can affect the self-esteem and well-being of others.
Find the book on .
Why Is Dealing With Depression So Difficult
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.
Its the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something thats difficult and something thats impossible. While recovering from depression isnt quick or easy, you do have more control than you realizeeven if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.
Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hourslong enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend. By taking the following small but positive steps day by day, youll soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.
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How Often Do You Need To Exercise
To stay healthy, adults should do 150 minutes of moderate-intensity activity every week.
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If you have not exercised for a while, start gradually and aim to build up towards achieving 150 minutes a week.
Any exercise is better than none. Even a brisk 10-minute walk can clear your mind and help you relax.
Dear Allison: Explaining Mental Illness To Young Readers Emma Northup Flinn
This book discusses mental health in an adventurous, conversational way that can help children start to understand the subject.
The book is partially a collection of letters from the narrator to her nine-year-old cousin, Allison, so this book is definitely appropriate for children as young as 9 to start learning about mental health.
Find the book on .
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Small Steps Big Impact
Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.
However, there are small steps you can take to help you feel more in control and improve your overall sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
Start A Movie Marathon
There are so many movies out there, just waiting for them to be enjoyed . What are you waiting for?
You might think that you dont have time to watch a movie, but thats not true. Everybody has time to take a few hours to watch something new or old.
Look out for the cinematography, the acting skills, the lighting, the interior. It might just inspire you in your life, too.
Just like with music, we dont recommend watching a horror or disaster film. These types of movies might ultimately add more stress to your life. Try a romance or comedy.
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Depression Worksheets For Teens And Youth
When dealing with depression in teenagers and youth, it can be more difficult to provide them with resources that break down what they are experiencing and usable strategies to help them deal with their sadness.
According to the World Health Organization , one in six youths between the ages of 10 and 19 are affected by a mental illness. Moreover, depression is one of the leading causes of illness and disability among adolescents.
Therefore, it is essential to have resources and information for teens and their parents so they can identify the symptoms of depression. If you suspect your teen is experiencing depressive symptoms or you simply want to learn more, read on for resources you could use.
Recognizing the warning signs of depression is one of the most important preventative measures a parent or guardian can take to ensure that their teenager gets the help they need.
Our Depression Fact Sheet for Teenagers is designed to break down the symptoms and behaviors that characterize depression specific to teenagers. It also provides resources for teenagers to consult if they have a friend who is experiencing these symptoms and dont know what to do.
As discussed in the previous section, confronting negative thoughts is a central part of dealing with depression. The Depressive Thoughts for Teens worksheet acts as a companion to the Unhelpful Thinking Styles worksheet.
Know That Today Isnt Indicative Of Tomorrow
Todays mood, emotions, or thoughts dont belong to tomorrow.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrows fresh start.
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If Youre Up For Exercise Consider A Walk Around The Block
On days when you feel as if you cant get out of bed, exercise may seem like the last thing youd want to do. However, exercise and physical activity can be powerful depression fighters.
If youre able to, take a walk around the block. Start with a five-minute walk and work your way up from there.
Sleep disturbances are common with depression. You may not sleep well, or you may sleep too much. Both can make depression symptoms worse.
Aim for eight hours of sleep per night. Try to get into ahealthy sleeping routine.
What Is Physical Activity
At a very basic level, physical activity means any movement of your body that uses your muscles and expends energy. One of the great things about physical activity is that there are endless possibilities and there will be an activity to suit almost everyone!
It is recommended that the average adult should do between 75 and 150 minutes of exercise a week. This can be either moderate intensity exercise, such as walking, hiking or riding a bike, or it can be more vigorous activities, such as running, swimming fast, aerobics or skipping with a rope. Any activity that raises your heart rate, makes you breathe faster, and makes you feel warmer counts towards your exercise!
An easy way to look at types of physical activity is to put them into four separate categories.
Daily physical activity
For adults, physical activity can include recreational or leisure-time physical activity,
transportation , occupational activity , household chores, play, games, sports, or planned exercise in the context of daily, family, and community activities.
Everyday things such as walking to the bus stop, carrying bags or climbing stairs all count, and can add up to the 150 minutes of exercise a week recommended for the average adult.
Purposeful activity carried out to improve health or fitness, such as jogging or cycling, or lifting weights to increase strength.
Unstructured activity that is done for fun or enjoyment.
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These Fun And Effective Ideas Will Help When Anxiety Is Getting The Best Of You
I dont know about you, but even in normal, not particularly chaotic times, I know when Im stressedmy shoulders tense up and fuse with my ears, my digestion gets wonky, and according to my boyfriend and kids, I become especially delightful to be around. Stress looks different for different people, but its usually some version of your brain and body crankily pushing back against all youre trying to manage.
The question is, what can we do to relieve stress, especially if were stuck inside? Because not to stress you out further, but both chronic and acute stress can have negative impacts on our health, and can lead us to engage in less-than-wise escapist habits.
When we think about the body on stress, its really fuel for the fight-or-flight response, says Debra Kissen, Ph.D., the co-chair of the Anxiety and Depression Association of Americas education committee and co-author of Rewire Your Anxious Brain For Teens. This is helpful when we have to get in gear to, say, lift a car off a small child or flee an ax-wielding horror movie villain. Its just that when our brain continues to feel that were in danger when were not, that stress starts to create all kinds of physical and emotional problems. Add anxietydread and worry about what may happen nextand that doesnt help our stress levels.
Thats why we asked the experts for their best stress-relieving activities that you can have at the ready, even if you cant get outside.
Work Out But Dont Sweat It If You Cant
If youâve heard it once, youâve heard it a thousand times: Exercise is a major help for your mental health. If youâre stuck inside, try yoga, which in 2018 was shown by Boston University researchers to treat anxiety and depression symptoms short and long term, as it helps build flexibility, strength, and breath regulation, as well as relieves physical pain. Setup only requires a bit of floor space . Strength-building at home is another option, even without weights. Look up a routine to maximize strength in whatever part of the body you choose, and set a starter goal: maybe five reps in the morning, five at night. Be gentle with yourself, especially if you didnât really have an exercise routine before social media peer-pressured you into trying an at-home workout.
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Look Me In The Eye: My Life With Aspergers John Elder Robison
This memoir discusses the authors experience of living with Aspergers syndrome.
The author was not diagnosed with Aspergers syndrome until he was 40 years old, so before then he just lived as someone who felt that he could not connect very well with others for some reason but displayed an affinity for machines and electronics.
This book is an excellent way to gain some insight into the world of Aspergers syndrome and may help the reader better understand someone in their life who deals with Aspergers syndrome.
Find the book on .
Coping With Depression Tip : Reach Out And Stay Connected
Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.
You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook. Reaching out is not a sign of weakness and it wont mean youre a burden to others. Your loved ones care about you and want to help. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.
Need to talk to someone?
Get affordable online counseling from BetterHelp or visit HelpGuides directory for free helplines and crisis resources. HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Learn more.
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Motivation And Extra Support
- Music putting music or a podcast on your headphones can help distract, entertain or motivate you while you exercise.
- Apps and programmes, such as the NHS’s Strength and Flex and Couch to 5K, give you step-by-step programmes to follow, include information about how to exercise safely and help keep you motivated.
- Enjoy alone time being active alone can provide a good way to reflect on how you’re feeling or practise being mindful.
- Online communities you could check in with other people are who also trying to get more active on an online community, such as Mind’s community Side by Side. This can help you stay motivated and connect with others in a similar situation.
- Ask for recommendations some activities are more inclusive than others. Try asking your GP, friends or an online community like Side by Side for recommendations and tips.
- Raise money for charity many charities, including Mind, support people who want to do an active challenge, like an organised run or bike ride, and use it as a chance to raise funds and support the charity’s work.
- If you identify as female, check out the This Girl Can website for lots of ideas, from trying a new sport to being more active as part of your day-to-day life.
- Exercise with other people many people find that joining a group or getting active with someone they know – like a friend, family member, colleague or support worker – can be motivating and make a new activity more enjoyable.
How Passivity Works In Sucking You Into The Depths Of Depression
When youre just sitting at home doing nothing. Working at a job that doesnt fulfil you.
Going day by day just to make by. You cant help but get sucked into the well of depression and bad emotions.
Youll sit around unfulfilled. While you watch your friends updating their Facebook profiles telling you about their latest adventures and their awesome lives.
You get sad. You feel sad for yourself.
Youll end up sitting there feeling sorry for yourself. Day in and day out.
You are consumed by all these bad emotional thoughts. Because you do nothing but sit at home.
The worst thing most people do is deny they have a crappy life or simply they just ignore it.
So they keep going with it and dont try to change anything because its much easier to stay here than to actually try to make something happen.
When you just sit there and do nothing. All youre surrounded by are your negative depressive thoughts.
They engulf you so that all you can think about is your failures and how youll never achieve anything in your life.
Youll start to blame everything and everyone around you and maybe even yourself.
Youll get stuck in this vicious cycle of doom and gloom, slowly spiralling down into the abyss of depression.
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Therapy Activities For Adults With Depression
Science has proven the healing benefits of some activities, especially those that allow the mind to relax. Some of the best therapeutic things to do for depression include the following.
- Yoga: Since this ancient practice is a spiritual one at its core, the benefits of yoga go beyond physical. When you include yoga and all its mindfulness practices with your treatment for depression, like antidepressants and therapy, you will likely see an overall improvement in your physical and mental health.
- Meditation: Like yoga, meditation is an excellent way for you to learn how to relax your mind and efficiently refocus it.
- Coloring: Adult coloring books may seem like a fad, but they have legitimate value in treating depression. Allowing you to be creative, focused and occupied, adult coloring books soothe and bring peace of mind.
Tip : Get A Daily Dose Of Sunlight
Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses and use sunscreen as needed.
- Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.
- Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.
- Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
- If you live somewhere with little winter sunshine, try using a light therapy box.