Depression is a mental health illness that can sap one’s energy and bring about a feeling of hopelessness. That said, there are tons of ways to help combat the condition. From therapy to anti-depression medication and home remedies, several things can help ease depressive symptoms. This article focuses on how to manage depression by making simple lifestyle changes:

1. Get the sleep schedule right
One of the most challenging yet vital ways of tackling depression is to get the right amount of sleep. Lack of sleep or trouble sleeping could be a symptom of depression, but poor sleep can also worsen the other signs and symptoms of this condition if left untreated. So, how can one overcome this? One can start by making small changes to their lifestyle, like avoiding gadgets and screen time before going to bed, not taking long naps during the day, and setting a fixed routine for bedtime. Taking up soothing and calming exercises like meditation can also help clear the mind and ensure quality sleep.

2. Follow a routine
Another effective way to manage depression without medication is for patients to try to follow a fixed routine. Persistent loss of interest and sadness associated with the condition typically hinders one’s daily life and can also affect their physical health. Setting routines can help an individual move through the day efficiently and spend less mental energy in the process. This, of course, is easier said than done, but writing down one’s to-do list and marking the activities as the day progresses can help ease the process. One can also try waking up at the same time every day, exercising at a particular time, or having fixed mealtimes.

3. Set realistic and achievable goals
Having a to-do list can come in handy while setting a routine, but having a weighty to-do list can actually do more harm than good. So, one must set realistic targets and go for smaller goals that can be achieved more easily. Instead of setting a large goal of cleaning the house, one can break it down into smaller tasks, like doing the dishes or taking out the trash. This will help patients attain a sense of accomplishment, aiding their fight against depressive symptoms.

4. Exercise regularly
Depression can make it difficult for patients to even get out of bed, and exercising may seem like the last thing on their minds on such days. That said, studies have shown that physical activity is one of the most effective ways to manage depression without medication. This is because exercise can release endorphins and even boost the production of serotonin in the brain. Both these chemicals help regulate mood and help alleviate the signs of depression to a certain extent.