10 Daily Habits That Keeps My Depression in Check

Okay, so I'm going to get real with you. While it's my mission to sprinkle joy into your lives, I also need to address something we all encounter: depression.

I've dealt with ADHD, severe depression, and generalized anxiety disorder, and I know the road to recovery is not a straight line. Sometimes, it feels like my depression gets the best of me. Some days I just can't seem to get out of that mental funk, you know? It's not all happiness and smiles every day for me, and I want you to know that if you have been feeling the same lately - I get it. Yes, our brains tend to knock us on our asses sometimes, but what matters is how we pick ourselves up and try to manage our depression in a healthy way.

A Quick, But Important Note

It's crucial to mention that I'm not a mental health professional. I'm just a guy sharing what has worked for me on my journey with mental health. What works for me may not work for you because we're all different, with unique minds and challenges. So if you're experiencing symptoms of depression, anxiety, or any other mental health issue, it's crucial to consult with a qualified healthcare provider for a proper diagnosis and treatment plan that's tailored to you. If you're not sure where to start, websites like Psychology Today's Therapist Directory can help you find professionals in your area.

My 10 Daily Habits for Managing My Depression

So, are you ready for a lighthearted yet meaningful talk? Here are the 10 daily habits I practice that help me help manage depression.

1 - Get Active

When I'm feeling down, exercising is the last thing I want to do, but it's a thing I need to do. Hear me out, even 10 to 15 minutes a day makes a difference for me. When I get into that dark place, sometimes I'll even do a quick dance-off with myself in front of the mirror can work wonders. Yeah, you read that right, a DANCE-OFF! Or I'll sing one of my favorite songs at the top of my lungs.

(Good thing there are no cameras in my home. You all would be VERY entertained.)

2 - Eat Better

Is there a link between my gut and my mind? Absolutely! I found that eating a well-balanced meal not only nourishes my body but it nourishes my soul too. So, what's on my menu? I try to focus on foods that are rich in omega-3 fatty acids, like eggs and folate and spinach, are some go-to options I consider. I also try to limit sugar and processed foods. (I've never had a sweet tooth thankfully, so that definitely helps my case.)

3 - Get Sleep

Yawn alert! ?? No seriously, adequate sleep has been a game-changer for me. When I don't sleep enough, my emotional fuse shortens. I am for 6-8 hours of quality sleep for a refreshing start to my day. I'm not always successful. I'm writing this blog at 1:30am and I have work at 8:00am. Oops. I'll do better tomorrow.

4 - Start Journaling

Ever felt like your thoughts are in a blender? That's where journaling comes in. I write down those recurring negative thoughts and I challenge them. Research shows journaling is a fantastic tool for mental well-being. My journal is filled with random thoughts, jokes, social media ideas, and a whole lot of realness.

5 - Manage Your Overthinking

Wrestling with your thoughts? Me too. So when this happens, I put on my referee cap and ask myself some key questions. Is this thought based on facts or assumptions? When I question my thought process, it allows me to shift from a negative mindset to a balanced one.

6 - Control Your Rumination

Ever found yourself overthinking something until it paralyzes you? Me too. That's rumination. I find that physically moving or changing my scenery can help break this cycle.

7 - Set Realistic Goals

Got a big, overwhelming task? Break it down! I try not to set myself up for failure by taking on too much at once. Small wins can lead to big successes!

8 - Focus On Small Tasks

Ah, the art of doing nothing — something I've perfected on my off days. But, it doesn't get me anywhere when I am ruminating with my thoughts. So, I choose one small task to focus on. Completing it gives me a sense of accomplishment and momentum.

9 - Don't Make Big Decisions

Making big decisions while I'm depressed is like grocery shopping when I'm hungry. Not a good idea. I try to hold off until my mind is clearer. Sometimes it's better for me to not make life-changing decisions when I'm not at my best.

10 - Practice Self-Compassion

I am my own cheerleader. Nobody talks to us as much as we talk to ourselves. Nobody talks to me more than I talk to myself. Nobody talks to YOU more than you talk to YOURSELF. With that said, I try to make sure that the conversation I have with myself inside my head, is a kind and uplifting conversation. In other words: Be kind to yourself!

Remember Vibers, these tips are not a one-size-fits-all nor a substitute for professional help, especially if your symptoms are severe. They can, however, be stepping stones towards better mental health. Speak with a mental health professional craft your own list of ways to manage your depression. Trust me... it's worth it.

Stay connected, and let's keep this conversation going. Spread the good vibes! ??

Much love. Good vibes.

Ky ??

Sources:

• Anxiety & Depression Association of America - Physical Activity Reduces Stress
• Harvard Health Blog - Nutritional psychiatry: Your brain on food
• APA - The Benefits of Journaling
• Psychology Today - The Dangers of Making a Big Decision in a Bad Mood