Being depressed can make one feel helpless and drained off of their energy. It is hard to fight back, but there are several things one can do to gradually feel better. Along with therapy and prescription medication, one can take other small steps to maintain ideal serotonin levels. From meditating to enjoying good food, here are six changes one can incorporate in their life in their own way to battle depression.

1. Sleeping Well
A bad sleep cycle can make depression worse. And this is why getting at least eight hours of undisturbed sleep is so important. Another important step to take is having a consistent night time routine. De-cluttering the room, unwinding before sleeping, and avoiding the phone in bed can make quite a difference. One can also create a relaxing atmosphere by making the room dark and playing some ambient music.

2. Regularly Exercising
Even half an hour of working out a day helps boost mood and results in several long-term benefits. Nevertheless, when one is suffering from depression, they may find it hard to get up and exercise. Some ways to make exercise happen are by working out with a friend, starting small by going for 15-minute-long walks or jogs a day, or joining an exercise group.

3. Healthy Eating
The food one eats affects the mind and body significantly, and watching what one consumes can help battle depression more effectively. Refraining from overeating and including healthy foods full of essential nutrients are some highly recommended steps to take. These changes not only improve one’s health but also help them feel better about themselves. One can visit a nutritionist to ask for help with understand food patterns and what changes one needs to make.

4. Practicing Yoga
Just doing basic poses for 20 minutes a day can be quite beneficial. Yoga helps reduce stress, provide a calming effect, gain flexibility, and improve overall health. The mind and body feel refreshed right after a session, effectively keeping depression at bay. Meditating just before starting a yoga session is highlyt recommended. Meditation helps reduce feelings of anxiety and panic and helps calm one down.

5. Managing Stress
Stress can worsen depression and anxiety. Therefore, managing such factors is very crucial when it comes to beating depression. There are various ways by which one can manage stress, like deep breathing exercises and maintaining a journal. One can also talk to a doctor or a therapist to figure out a personalized plan to help them reduce stress.

6. Setting Achievable Goals
We all make to-do lists and plans. But when one makes a list of goals that are lengthy and unrealistic, they simply spiral back into negative thinking and self doubt. So, it is important to keep any plans and lists short and crisp. One must set smaller and more specific goals that are achievable and allot a sufficient amount of time to get it done. For example, instead of writing down “clean the room,” one can simply write “clean the first closet.”