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Trigger new mental health problems. For example, opioid and alcohol use has been linked with triggering depression , and marijuana and methamphetamine use with psychosis.
Delay or prevent you from seeking help. Once you recognize how your substance use is only adding to your problems rather than solving them, though, you can move on to tackling the issues once and for all. That means being honest with yourself—and those closest to you who have your best interests at heart.
You may try to shift all blame for your relationship troubles or financial worries, for example, onto outside causes. The pandemic, the downturn in the economy, and increasing unemployment can leave anyone feeling stressed, anxious, or depressed.
Denial can also occur in mental health issues. While it can seem easier to ignore your problems and hope they go away, overcoming denial is the first step to recovery.
Admitting you have a mental health problem is not a sign of weakness or some kind of character defect. Keep a record of your substance use and moods. Reviewing the results, you should be able to identify patterns and mood triggers in your substance use habits. Try to not use for several days each week.
Are you even able to avoid drugs or alcohol on some days? How well do you sleep? Can you fill the time by finding healthier and more effective ways of stabilizing your moods?
If you self-medicate your moods and emotions, chances are you look at your substance use in ways that make it seem more useful than it really is. For example, you may, like many people, drink alcohol as a nightcap to help you sleep. But while it can help you to fall asleep faster, alcohol will also disrupt your sleep.
It can necessitate extra trips to the bathroom, aggravate breathing problems, interfere with the restorative REM-sleep phase of your sleep , and cause you to wake up earlier than normal. Similarly, you may use alcohol to improve your mood or as a coping mechanism for anxiety.
While a few drinks can have the desired effect—making you feel happier or less anxious—because alcohol is a depressant, it will ultimately make you more anxious and depressed. Regular alcohol use depresses the central nervous system and decreases the levels of the brain chemical serotonin, leaving you feeling sadder and more prone to worrying than before.
You can do that by replacing your substance use with more effective, healthier means of coping with your problems. Most people with depression, anxiety, or stress, for example, respond well to self-help steps such as:. Reaching out for social support.
There is nothing more calming to your nervous system than chatting face-to-face with a friend or loved one. Even in times of social distancing, you can find ways to regularly connect with family and friends to ease your stress and anxiety and boost your mood.
Getting more exercise. Exercise triggers powerful changes in the brain that can boost your mood, burn off tension, and promote feelings of calm and well-being. Exercise can also serve as a valuable distraction, enabling you to break out of the cycle of negative thoughts that often fuel mood disorders.
Adopting a relaxation practice. Practicing a relaxation technique such as meditation, deep breathing, or yoga can help ease stress and leave you feeling calmer and more positive throughout the day. Improving your sleep.
By staying clean and adopting new daytime and bedtime habits, though, you can break the cycle and improve how well you sleep at night. Eating a healthier diet. The food you eat can strongly influence your mood. Cutting down on sugar and junk food, eating more fresh fruit and vegetables, and increasing your intake of omega-3 fatty acids can help improve your outlook and boost your energy.
But there are many things you can do to lift and stabilize your mood—from challenging negative thinking to spending time in nature and scheduling fun activities into your day. Anxiety refers to a group of related disorders rather than a single condition. Some people suffer from intense panic attacks that strike without warning, while others may shudder at the thought of mingling at a party, or struggle with irrational fears, intrusive thoughts, or uncontrollable worries.
Anxiety disorders are among the most common mental health issues—and are highly treatable. Worrying, for example, is a mental habit you can learn how to break. The bills keep piling up, there are never enough hours in the day, and your work and family responsibilities are never-ending.
Depending on the severity of the substance abuse problem, some people are able to achieve and maintain sobriety on their own with the support of friends and loved ones, while others need professional help. Treatment for your mental health problem may include a combination of self-help steps, healthy lifestyle changes, individual or group therapy, and medication.
But you can encourage your loved one to seek help and offer your love and support. Talk to the person. Encourage them to open up to you by listening, without being judgmental or accusatory. Encourage your loved one to seek help. Suggest a general check-up with a physician and even offer to go along with them on the first visit.
Talking about the reasons for self-medicating with a professional may help them to see their problems more clearly. Encourage social interaction. But social contact and support from friends and relatives is vital to their recovery.
Set boundaries. Be realistic about the amount of care and time you can offer your loved one without feeling overwhelmed yourself. Set limits on disruptive behaviors and stick to them.
Be patient. Recovery is an ongoing process and relapse is common. Be patient, encouraging, and supportive. Seek your own support. It may even help to get your own therapy or join a support group for people facing similar issues. Call the NAMI HelpLine at or the SAMHSA helpline at Call the SANEline at Call the Sane Helpline at Visit Mood Disorders Society of Canada for links to provincial helplines.
Call the Vandrevala Foundation Helpline at BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.
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Religion can be an impactful source of support for many people dealing with depression, but there is no need to join a church, synagogue, or mosque unless you wish to. Simple daily practices such as meditation or adding to a list of things you're grateful can help boost mood and overall well-being.
Meditation can have a range of beneficial effects such as lowering stress levels and helping people to become more aware of their thoughts and reactions. Research indicates that an intervention called mindfulness-based cognitive therapy MBCT , which combines elements of cognitive behavioral therapy CBT with mindfulness meditation, can be helpful in treating depression and preventing future relapses of symptoms.
Studies also suggest that different types of mindfulness meditative practices can also be effective in the treatment of depression. There are many different types of meditation, but you can get started with a simple meditative exercise with these steps:.
Getting more exercise doesn't have to mean training for a marathon, but it does mean putting in a half-hour or so of low-intensity activity each day, which has been found to be effective in improving mood and quality of life.
Even better, take it outdoors. Fresh air and sunshine are especially healing for folks dealing with a special form of depression known as seasonal affective disorder SAD. While research has shown that regular physical activity can be effective in both the prevention and treatment of depression, it can be hard to start an exercise habit when you're depressed.
Lack of energy and low mood may mean that you simply feel too fatigued to get up and get active. Some things that you can try to stick to your habit:. Alcohol in and of itself is a depressant.
Drinking can interfere with sleep, and quality sleep is a key to battling the blues. While alcohol might seem like a quick fix to escape what you are feeling, it can actually make many of the symptoms of depression feel much worse. Not only that, but it can decrease inhibitions and potentially lead to risky behaviors and bad decisions that can have long-term consequences.
If you're taking any sort of antidepressant, you really shouldn't drink at all. Alcohol doesn't interact well with medication. If you have been misusing alcohol or other substances and need help quitting, talk to your doctor.
You may also have an alcohol or substance use disorder. Withdrawal symptoms may temporarily worsen symptoms of depression, so you may need extra assistance as you go through the recovery process. What you eat can have a direct effect on how you think and feel. Make sure to eat a well-balanced diet that's rich in nutrients.
A nutritionist or dietitian can help you analyze your eating habits and pinpoint potential nutrient deficiencies that could contribute to depression. Some foods that may be especially beneficial when you have depression include:.
Pollyanna-ish as it may sound, thinking good thoughts can help you feel good. Your thoughts truly do have a direct bearing on your mood. If you're struggling with negativity, consider seeing a therapist to help you learn ways to counter it.
One of the most popular and effective treatments used in the treatment of depression is cognitive behavioral therapy CBT. This form of psychotherapy focuses on identifying negative thinking patterns and then replacing them with more positive ones.
There are different ways that you can practice some of these ideas on your own. Sometimes these thoughts can be obvious, such as times when you berate or criticize yourself.
Other times, they can be more subtle. You might find yourself engaging in things like catastrophizing or all-or-nothing thinking.
Catastrophizing involves always anticipating negative outcomes. All-or-nothing thinking means that you think of things as either successes or failures with no in-between.
Once you get better at recognizing these cognitive patterns, you can start working on some healthier replacements. When you find yourself having a negative thought, consciously reframe it in a positive way. For example, you might replace something like "This will never work" with something more positive such as, "Here are a few things that I can try that will help me get started.
CBT is an effective treatment for depression that focuses on identifying and changing negative thought patterns that contribute to feelings of depression. You can try these strategies on your own by becoming more aware of negative thinking and shifting them to be more realistic and positive.
Stress can drive up levels of a brain chemical called cortisol , which has been found to be higher in folks with depression.
There are lots of strategies for coping with stress, such as time management, meditation, and biofeedback training. Some stress-relieving activities that you might want to incorporate into your daily life include:. Learning to manage your stress takes time and practice.
Talk to your doctor or therapist about other strategies you might try to minimize the stress and your response to it. You may also find it helpful to add indoor plants to your home or office environment.
Natural settings are associated with improved mental well-being, so it makes sense that "bringing the outdoors in" might help improve your mood. Studies have shown that adding indoor plants to your home or office can help in a variety of ways, including:. Choosing certain plants may provide additional benefits.
For example, research suggests that the scent of a lavender plant can help people feel calmer and more relaxed. No matter what type of plants you choose, greenery can be a great way to beautify your surroundings and potentially improve your mood.
When you're depressed, there's no reason to go it alone, and there are all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates.
Join a club or sign up for a group activity such as a local dodgeball league or a French class. Other things you might try:. The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness.
Even when you don't feel like going out or being social, try reaching out in whatever way is most comfortable for you. Enlist a few of your closest loved ones who understand what you are experiencing. Doing the things you used to do might not bring you quite the same enjoyment when you are depressed, but getting out of the house and spending time with people who care about you can help you feel better.
Depression often zaps your interest and motivation to explore new things. You might find it helpful to develop a list of things you might like to try, then work through them one at a time.
You might have to compel yourself to try them, and you might find that you don't necessarily have the motivation to pursue new things beyond your initial attempt. But over time, you might find that something sparks your interest or helps you feel more motivated.
It's not always easy, but consider making it a goal to try at least one new thing each week. It may help you fight off a sense of boredom and give you something to look forward to. The symptoms of depression can also make it difficult to stick to a schedule, but research suggests that having a routine can be critical for mental health.
Maintaining a routine can also help you hold on to a sense of normalcy and stability when you are dealing with feelings of depression, stress, or anxiety. Not having a daily routine, on the other hand, can increase your feelings of stress and leave you feeling overwhelmed and unable to focus. So work on having a schedule that includes the basic things you need to get done as well as plenty of self-care.
There's no doubt that music can have an impact on how you feel , so choosing the right music when you're feeling down might be an effective way of lifting your mood. Research has found people who are depressed may have a tendency to choose music that intensifies rumination, sadness, and emotion-focused coping.
So while you might be tempted to turn to somber tearjerkers when you're feeling down, consider listening to more upbeat songs to boost your mood and inspire positive feelings. Depression is a serious condition that may grow worse over time if left untreated.
There are a number of natural ways to combat feelings of depression if you don't want to take prescription antidepressant medication. These strategies can also be helpful when used to complement treatments that may include psychotherapy and medication.
We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain. Find out which option is the best for you. You should talk to your doctor or therapist to find the best approach to treating your depression.
Many lifestyle changes such as eating a healthy diet, getting regular exercise, and getting enough sleep may help improve your symptoms. Always talk to your healthcare provider before taking any supplements to treat depression, since these might have side effects of their own or may interfere with or interact with other medications you may be taking.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database. Always take symptoms of depression seriously as depression doesn't just go away on its own. While there are many things you can do to support your mental health, don't try to just handle your symptoms alone.
Talk to your doctor and discuss some of the self-help strategies that may support your treatment. Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to find the courage to face depression, featuring Olympic gold medalist Laurie Hernandez.
Click below to listen now. Centers for Disease Control and Prevention. Peltz JS, Rogge RD. The indirect effects of sleep hygiene and environmental factors on depressive symptoms in college students. Sleep Health.
Wams EJ, Woelders T, Marring I, et al. Best results obtained with long-term use. View Supplement Facts. Ginkgo Heart Support. Ginkgo is the oldest surviving species of tree and is often referred to as "the living fossil". Fossil reco Gotu kola, a member of the parsley family, is highly regarded in India, perhaps as one of the most spiritua Oats Avena sativa are a classic restorative tonic that bridges the gap between herbs and food.
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The five dis This plant is native to Europe but has been naturalized in most of the northern hemisphere. Many studies have shown that light therapy combats SAD.
But the benefits of light therapy go beyond warming up the winter blues. Research has shown that light therapy improves ADHD symptoms and disordered eating, namely binging. You may also know that blue light, especially at night, messes with circadian rhythm, which can cause problems with falling asleep and insomnia and, thus, impact mental health.
These glasses go beyond getting you from A to ZZZs, though. They might also help with autism, as experts say blue and green light exposure at night can worsen sleep-wake issues in those with the condition.
Terman also recommends the free downloadable f. lux software, which mimics the natural daylight of wherever you live. Great, even—a consensus of experts recommended short-wavelength lighting that mimics natural daylight for those times. The paper recommended switching to lighting that blocked out shorter wavelengths at least three hours before bedtime.
Our pal invested in some adjustable light bulbs, tuning them from cool to warm depending on whether he needs to feel energized or calm. He spends the last couple of hours of his work day in warm lighting just to begin a wind-down process, and has noticed that he is less nervous overall and sleeps better.
Plus, LED lights are highly energy-efficient and last for like a million years. We might even be the Jetsons by the time this bulb dies. Let us count them for you…. Another study, published in the International Journal of Bipolar Disorders , found that up to 70 percent of long-term users of lithium, a drug commonly prescribed for bipolar, had excessive thirst called polydipsia.
It shifts your mental set. Enter the Yeti. Cold water reduces cortisol and increases dopamine levels. Because: science! How do you rebalance your skin?
Most people, when considering the best hand cream for dryness , immediately picture a thick ointment—but truth is, those mostly just trap existing moisture in.
It coddles sore hands like a Louboutin at the Leather Spa with a three-tiered ingredient approach: Glycerin rehydrates by drawing moisture from the air into your skin. Ceramides refortify the skin barrier stripped away from all that water exposure. And colloidal oatmeal, an anti-inflammatory, soothes and softens.
Fragrance, which can irritate sensitive skin. Want more of the most-vetted mood products and tips for mental health? Sign up for our newsletter and get Mental in your inbox! All Up In My Feelings.
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