How to Lift Your Mood: Practical Tips for Managing Depression
The word depression gets thrown around a lot and it sometimes it feels like people don’t understand just how disabling it is. There are many articles out there, listing all sorts of ways to improve your depression, but one of the most difficult things about depression, is how hard it can be to take action.
This guide is aimed to meet you where you are at and is a reminder that any step forward, is a step forward, no matter how small.
With this in mind, as you read through this list, think about which activities would be:
- The easiest to implement and/or
- Create the most change to your mood
Do not hold the expectation that you should do everything listed, consider it a menu to select from. Actions that are easy to take help improve your mood by giving you a sense of achievement and builds confidence that you may be able to take the next step (for example having a shower). Actions that create the most change for you may take more effort and energy, but should give you back more motivation and ability to achieve more once you get started (for example, clearing out clutter in your space).
- Exercise Regularly: Physical activity releases endorphins and can significantly improve mood. Start small with short walks or gentle stretching if energy is low.
- Self Care: Committing to self-care activities such as showering every day, cleaning your teeth, fresh clothes, and taking care of your appearance, can improve your self-esteem and outlook for the day.
- Spend Time Outdoors: Sunlight and fresh air can help boost serotonin levels. Even a few minutes outside daily can be beneficial.
- Practice Mindfulness and Meditation: Guided meditations, mindfulness exercises, or simple deep breathing can calm the mind and reduce stress.
- Establish a Routine: Creating structure in your day can provide a sense of accomplishment, stability, and purpose, even on tough days.
- Connect with Supportive People: Social support is crucial. Spend time with people who uplift you, or consider joining a support group, either in person or online.
- Limit Screen Time and Social Media: Excessive screen time can worsen feelings of isolation and comparison. Set boundaries on social media use to protect your mental well-being.
- Engage in Creative Activities: Writing, painting, or any creative outlet can be a powerful way to process emotions and find joy.
- Practice Self-Compassion: Depression can make it easy to be self-critical. Practicing self-kindness and challenging negative self-talk can gradually shift perspectives.
- Back to Basics: Accomplishing small tasks—like making the bed, clearing your desk, finishing 1 overdue task, or a household chore—can build momentum and boost confidence.
- Volunteer or Help Others: Helping others can create a sense of purpose and connection, which can lift your mood.
- Try Journaling: Writing down thoughts and emotions can provide clarity and serve as an emotional outlet.
- Prioritise Restful Sleep: Depression can disrupt sleep, so focusing on good sleep hygiene—consistent sleep times, reducing screen time before bed, and creating a calm environment—can improve overall mood.
- Eat a Balanced Diet: Certain foods can impact mood, so aim to eat regularly, focusing on whole foods, complex carbs, and nutrient-rich foods.
- Limit Alcohol and Caffeine: These substances can impact sleep and mood, so limiting their intake may help you feel more balanced.
- Engage in Gratitude Practice: Listing even small things to be grateful for can shift focus and create moments of positivity in the day.
- Learn a New Skill or Hobby: Engaging in new activities can offer a mental break, boost self-esteem, and create a sense of accomplishment.
Hopefully this has provided some help in moving forward out of your depression. If you feel you need more support, please reach out to your GP, consider engaging with a counsellor, or reach out to the below helplines:
Lifeline
- Phone: 13 11 14 (24/7)
- Website: Lifeline Australia
- Offers 24/7 crisis support and suicide prevention services. Lifeline also has an online chat and text service available during certain hours.
Beyond Blue
- Phone: 1300 22 4636 (24/7)
- Website: Beyond Blue
- Provides support for people affected by anxiety, depression, and suicide. Beyond Blue also offers online chat, email, and forums for peer support.
For more information about my service, please feel free to reach out and we can discuss them further or you can make a booking for counselling sessions here. I offer in person counselling services from my offices in Edithvale and Somerville as well as Australia wide online.
For information about mental health, relationships, trauma, and many other topics I am passionate about, see below other blogs I have written:
Available for counselling appointments online or face to face at Somerville or Murrumbeena.