Depression tips

Especially during the winter months, bright light therapy (BLT) can be a great way to cope with depression. The decrease in daylight hours can wreak havoc on our moods. Seasonal Affective Disorder is a type of seasonal depression caused by a change in serotonin due to decreased light and vitamin D. So, by using bright light therapy, we are able to mimic the suns rays to counteract the negative effects this has on our bodies and brains. Bright light therapy takes place by sitting in a light therapy box, this box gives off filtered light to remove UV rays while providing artificial “outdoor” lighting. One of the most beneficial things about BLT is that is helps to reset and control circadian rhythms. If you struggle with irregular sleep or too much sleep as a side-effect of your depression, BLT might be a great addition to your treatment plan. In addition, BLT can be used with many other treatment options as it is chemical free. This means it is safe for pregnant and nursing women! And can be used to increase the effects of medications with no chemical interaction. Although BLT has been shown to be most effective on SAD, studies have shown it to be beneficial for other types of depression treatment as well.

Cognitive Behavioral Therapy is a type of therapy that is a short-term, hands-on, and based on problem solving. By working with a CBT therapist you can change the thought patterns and behaviors causing your depression and anxiety. CBT has been in use since the 1960’s and has been proven to help those suffering with depression and anxiety. By working with a therapist you will learn how to handle stressors in a healthier more balanced ways. We cannot prevent negative things from happening in our lives, but CBT therapy can help us change the way we feel about these events. This type of therapy has become so popular that you can now get treatment online through sites like Betterhelp.

There are many different types of hobbies we can participate in. Some are creative, physical, or relaxing. But, hobbies differ from just doing something by how engaged we become in the activity. If you find yourself searching for a phone or looking for a way to avoid the task, it might not be the hobby for you. I.E. Binge watching “The Chilling Adventures of Sabrina,” while playing candy crush on your phone, and texting your BFF might not really be a hobby. Although you might enjoy this activity the level of engagement is spread out. It would make it hard to set goals and feel accomplished.

It’s no secret that exercise improves mood. The trick is getting moving in a way that feels good to you. That serotonin is no joke. Serotonin is a chemical in the brain that contributes to happiness and wellbeing. Depression is caused by an issue with your brains neurotransmitters, serotonin is one of these. Exercise helps to boost serotonin and overtime can help your brain to become more balanced. Moderate exercise does two different things to help fight depression.

• It treats our depression symptoms and the depression itself.
• It prevents depression from returning.

Journaling helps us to clear our minds, problem solve and work through our emotions. In addition to this it acts as a record keeper, to help us revisit past experiences and identify our triggers. Journaling is often incorporated into therapy for treatment of depression and anxiety. Spending just 5-10 minutes recording your day is a great way to get started. The below list of prompts can help you get started. For more Journal Prompts to help you get started click here.