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Feeling good

For the past 6 months I have monitored my mood daily. There is a bit of fluctuation from day to day but essentially my depressive symptoms have not bothered me much, if at all.

During this six month period I stopped taking antidepressants (fluoxetine), and eating sugar, but my keep-well strategy has been fairly consistent apart from that. The things I try to do that help me are:

  • painttrombonegetting up early
  • 8h good quality sleep
  • playing my trombone
  • strenuous exercise
  • omega 3 supplements
  • mindfulness
  • social contact
  • exposure to sunshine
  • absorbing activity
  • eating regularly throughout the day
  • eating no refined sugar and more wholegrain cereals, pulses, fruit and vegetables
  • eating protein at each meal
  • eating a wide variety of foods
  • eating oily fish (omega 3 fatty acids)
  • adequate fluid intake
  • no alcohol
  • helping others

 

My top 5 things that help beat depression
Some things on the list are easier to do than others. Eating oily fish, for example, happens only once a week or so.  Abstaining from alcohol is something I am now committed to, come what may.

I am still learning mindfulness; it may well make it into my top 5 in another three months.  But if I had to pick five favourites now from the list above, these would be my choices:

  1. strenuous exercise – a morning run of 2+ miles works best for me (knees permitting). Steve Ilardi of Six Steps to Beat Depression says a brisk walk for 30 minutes, three times a week will do the trick.
  2. getting up early – my day just doesn’t seem to go right if I get up after 7am. Why this should be, I don’t know.
  3. 8 hours good quality sleep – this is hard to achieve consistently as it requires going to bed relatively early, but it’s worth it. There is lots of evidence that good sleep is important for beating depression.
  4. winter sunexposure to sunshine – being outdoors (preferably in a green space) in the sunshine and fresh air makes me feel better, even for a few minutes. I use a SAD lamp everyday too, from getting-up time till dawn.
  5. social contact – this last one is a surprise to me, since I am something of a hermit, but there’s no doubt that a day without speaking to anybody – even if only on the phone – leaves me feeling flat. Emails, texts and messaging on Facebook don’t count! There’s some research on social support and depression here.
Top 5 tips for keeping depression at bay

6 thoughts on “Top 5 tips for keeping depression at bay

  • So cool about your depression!
    You have worked very hard at keeping it at bay!
    I have problems getting up early.
    I think it would be better if I got up by 8.
    I tend to sleep for 10 hours.
    Hopefully it will help when spring comes!
    Thank you,
    Wendy

    1. Thanks Wendy. Getting up early may not work for everyone, and it wasn’t much fun at first, but I’m used to it now. I am less good at going to bed early enough to get 8 hours sleep – am jealous of your 10! 🙂

  • Read your post about anti-inflammatories and have always felt that depression is a whole mind and body condition. I hope you’re feeling better soon Libby- you’re really helping me right now. Just keep going with your self care as much as you can, give yourself a break and you’ll soon be back on track xx.

  • Some good tips here. like many others, getting up early is so hard, especially when I’m not a morning person at all. Strenuous exercise definitely makes things a lot easier, giving you more energy and giving you healthy endorphins to make you feel better about yourself. 2 miles every morning definitely counter-acts sleepiness. well done for trying to stick to these. Does the SAD lamp help you get out of bed a lot easier than a regular alarm? I’ve always wanted one but never had the motivation to fork out the money.

    Growing Positive

    1. To be honest, Growing Positive, my dog gets me out of bed at 6 or thereabouts every morning by jumping on my head and demanding breakfast 🙂 The SAD lamp goes on once she has been fed. You can get dawn simulating lamps that come on gradually to help wake you up I think. The lamp undoubtedly works out cheaper in the long run, but is a lot less fun.

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