How to Live a Normal Life with Depression

You are probably thinking that living with depression isn’t “normal”, but in 2017, the World Health Organization (WHO) estimated that more than 300 million people were living with depression. That is a lot of people, and many of them are living a normal life. If you are curious about how to live a normal life with depression, then I will share my best tips with you on how to do that.

But before we get into the tips, I want you to understand some nuances of depression.

The first is the perspective about nature vs nurture. Having bouts of depression in your life is probably something you inherited. After all, if your parents or grandparents ever experienced depression, then you are more likely going to experience depression at some point in your life. This is the “nature” concept of depression.

But here is where the “nurture” concept comes in. Just because you inherited (Thanks Mom and Dad!) the depression gene, doesn’t mean it has to debilitate you. The severity of the experience of depression can be minimized by exploring the following tips:

Tips for how to live a normal life with depression.

• Spend time outside
  Getting outside can open up perspective. Staying in your house or isolating yourself can keep you in your head. (COVID-19 is exacerbating depression for many people. And so it is even more important for you to find ways to spend time outside.) And staying in your head usually isn’t a good thing when feeling depressed.
  
  Breathing in the fresh air and allowing the sun to shine on your face, getting some vitamin D, is a natural way to lift your spirits and see things more clearly.
  
  
• Say “no” when it is appropriate.
  People can ask you for whatever they want. It is their assertive human right, but that doesn’t mean you need to give it to them. Your assertive human right is to answer “yes” or “no.” If you want to say “no,” for any reason (another assertive human right), then say “no.”
  
  How is that going to make you feel less depressed? You are preserving your energy for priorities vs demands. This shows you have respect for yourself and your needs. You are responsible for taking care of yourself, and when you do, you feel more in control of your life.
  
  
• Get exercise
  Research shows that regular exercise helps relieve stress, provide energy, and increase cognition. Think of it as exercising your brain, not just your body, because that is exactly what you are doing. The mind and body are connected and have an impact on one another.
  
  
• Eat nutritious meals
  I am NOT talking about any “diet” or weight control. I am talking about foods that have nutritional value. And enough food throughout the day in order to sustain your physical and mental energy.
  
  Let’s say you are eating nutritious foods but only 1 meal a day. That isn’t enough. Our bodies and minds need fuel.
  
  If you are restricting meals, you are slowing down your metabolism in order to conserve energy. You may then also start binging at night which can affect sleep and make you feel bad in the morning.
  
  This is not helpful if you want to feel less depressed.
  
  
• Drink plenty of water
  Did you know that every cell, tissue, and organ in your body needs water to work efficiently? Your body uses water to maintain temperature, lubricate your joints, and remove waste. Water is important for overall good health.
  
  
• Get plenty of quality sleep
  Sleep is as important for your mental and physical health as food and water. Our culture values “doing more” which doesn’t leave a lot of room for sleep, but research shows quality sleep helps with cognitive function, physical healing, hormone regulation, and restorative waking functioning.
  
  If you aren’t getting enough quality sleep, all of those things will be negatively impacted, which can contribute to and/or exacerbate your symptoms of depression.
  
  Too much sleep or not wanting to get out of bed are symptoms of depression, so it is important to distinguish between too much sleep and quality sleep.
  
  
• Spend time with friends and loved ones
  Spending time with others, especially people that you feel emotionally safe with, is important for your overall wellbeing. Humans are wired for connection.
  
  (Even though COVID-19 is forcing all of us to spend time virtually with the people that are important to us, that time still helps to improve our wellbeing.)
  
  If you are feeling depressed, sharing what you are feeling with those who will listen without judgment can make you feel better and allow you to know that you are not alone.
  
  
• Make sure you incorporate fun in your life
  Fun is an absolute necessity for almost every day. I only say “almost every day” depending on your daily responsibilities. If you can incorporate fun every day, even better.
  
  
• Spend time with your pets
  Research shows that pets bring happiness and joy to our lives. They are good for our mental health and physical health. Playing with your pet increases the levels of the feel-good chemicals serotonin and dopamine in your brain.
  
  Even hospitals have “MD” dogs for patients who are dealing with serious illness.
  
  Pets love unconditionally. Even when you feel depressed, their love never waivers.
  
  
• Helping other people always makes you feel better
  Helping others can give you a sense of purpose and meaning. It connects with the need for community by contributing to it.
  
  As with all healthy relationships, there has to be reciprocity. And as I said before, humans are wired for connection.
  
  Volunteering has shown to lower depression and increases a sense of happiness. The benefit of practicing altruistic behavior can help regulate your emotions and ultimately, improve your emotional wellbeing.
  
  
  

Remember, these tips are to help guide you on how to live a normal life with depression. Or really either get ahead of or minimize your experience with depression.

But if these tips or other suggestions you have found are too difficult to do, due to how moderate or severe your symptoms are, go get help.

You do not have to suffer.

Jacqueline V. Cohen is a Licensed Professional Counselor, an ADHD Certified Clinical Specialist Provider, and a Certified Clinical Hypnotherapist who works with courageous women and mothers that want to live authentically. You can connect with her by email or to learn more about her practice and specialties, visit her website