Depression recovery: 10 healthy steps to avoid a relapse

While many are looking forward to starting a new year, for others, the start of something new may not be as exciting.  If you have been living with depression and want to start the year on a positive note, it may help to look into options that can help you avoid a relapse.

According to the National Institute of Mental Health, depression and related depressive disorders affect close to 20 million American adults or roughly 10 percent of the U.S. population ages 18 and older in a given year. 

Close to 50 percent of people who experience a major episode of depression are more likely to experience a relapse.  Recovering from depression may pose as a challenge but with the right support, resource tools, persistence, patience and a positive attitude, you’ll increase your chances of improving your overall mental health.

Depression has been known to have a serious effect on African Americans since a high percentage often don’t seek treatment. 

Fortunately, there are steps you can take to avoid a depression relapse:

1. Keep your to-do-list at a minimal.  Having a list helps you keep track of what needs to be done but try not to overload or take on more than you can handle. This also helps keep stress levels low.
2. Make an effort to exercise regularly.  Even light exercise such as walking, jogging or yoga can help improve your mood and even prevent depression.  It’s also a great natural antidepressant.
3. Try looking at things with a positive prospective.  Those with depression understand how difficult it can be keeping away negative thoughts.  Seek ways to work on your attitude to give you a better perspective about the future.
4. Invest in your health! Take time to focus on your health needs what it will take for you to stay health.  There are exercises for your physical, mental, emotional and spiritual health that may play an important role in keeping depression away. Investing doesn’t always mean money; investing time in you is just as valuable.
5. Don’t be so hard on yourself or always blaming yourself for things that are out of your control.  Accept what you can and cannot change and keep moving forward.
6. Keep an eye on what you eat and your overall diet.  Healthy foods packed with vitamins and minerals may help reduce the development of depression symptoms.
7. Make it a priority to get treatment for your depression. If you are already getting treatment, stick to the plan accordingly.  Talk with your doctor about changes before making any on your own.
8. Work on improving your communication skills.  People with depression often don’t want to associate with others if they are in a bad mood.  Join a support group, reconnect with old friends and talk to people you trust.
9. Work on building your self-esteem.  This is something that can gradually improve over time with your confidence and how you look at yourself.  Take note of things that you do well and don’t forget to reward yourself when you make good progress.
10. Be thankful for what you have.  Many of us tend to forget very quickly what we have.  Sometimes focusing on what you don’t have can make things more difficult than they need to be.  Giving to others may also help you be thankful.