Depression

How lifestyle changes can help

Many of the same lifestyle changes that will improve your physical health can also improve your mental health.  Exercise, diet and sleep all play a key role in your mental wellbeing, but when you are feeling low, overwhelmed, stressed or anxious, a healthy lifestyle is often among the first things to suffer If you experience physical pain or have difficulty managing other health conditions such as diabetes, you might find they improve as your overall wellbeing and mental health improves. 

Increase your daily activity 

It can seem counter-intuitive, but when you’re feeling down, or depressed or anxious, you sometimes need to do the opposite of what you feel. Your body may be telling you that you are too exhausted to do anything, but participating in activities you enjoy or find rewarding can help distract you from the negative thoughts and give you more energy. Pace yourself and slowly build up to more activity. 

Exercise to improve wellbeing

Getting regular physical activity is a positive thing for you can do for your mental health. In combination with your prescribed treatment plan regular exercise may help you manage stress and improve your sleep, and it may also lift your mood, confidence and self-esteem and reduce anxiety.

Eat for your mental health

Eating nutritious and healthy meals can help boost your energy, which is especially important when you already feel flat. 

• Eat more vegetables, fruit, nuts and legumes
  
• Eat less empty carbohydrates (foods and drinks that are high in sugar), refined starches and highly processed foods—these have been linked to an increased risk of depression. 
• Limit or skip caffeine, alcohol and other drugs—these can make symptoms worse.

Prioritise a good night’s sleep

Sleep can boost your mood and your ability to cope with stress. As your sleep improves it’s usually easier to keep up the healthy habits that benefit your both your mental and physical health, too. Unfortunately depression and anxiety can often disrupt sleep, but there are several things you can do that can help.  Check out our sleep guide for tips and information on getting better sleep.

Find ways to manage stress

Deep breathing exercises can help you relax, reduce stress and improve sleep. Get as comfortable as you can. Take deep breaths, breathing in slowly through your nose and out through your mouth. Concentrate on each breath, noticing how your abdomen and chest move as you breathe. Another way to relax is to slowly tense and release each muscle group in your body. You can start with your toes, then your calves, to your thighs, moving up throughout your whole body. Focus on how your muscles feel as they tighten and relax.

Cut back on drinking and drugs

People sometimes use alcohol or drugs to cope when they’re feeling down, but these can make your symptoms worse. Alcohol and drugs can also interact with medicines for anxiety and depression and reduce their effectiveness or increase the chance of side effects. Check out this article for more on how drugs and alcohol impact mental health, and tips on how to cut back.

Reach out for support 

Talk to your doctor, psychologist or another mental health professional if you continue to struggle. It’s also important to connect with friends and family who you trust and feel comfortable talking to—the more support you have, the better.