What helps depression?

Written By Taryn Trusler

How sleep, nutrition, exercise, and connection can all support mental health.

What causes depression?

No two stories are going to be the same, or influenced by only one factor.  It can be our family history, our lifestyle, our experiences, our environment,  and our support system. 

We can't help what’s happened in our past to get us where we are today, but we can change our lifestyle, and environment to reduce the impact overall.

Most people do benefit when they increase their activity levels, or make changes to their diet and sleep, but they might also need a bit of help with medications or different kinds of therapy. 

I’m going to talk about the well known holistic changes you can make that can help ease depression - while acknowledging that it is easier said than done and therefore appreciating that not everything can change overnight.

Why is motivation so hard when you have depression?

I find it super annoying that when you’re feeling depressed, the only thing you want to do is stay wrapped up in a blanket on the couch, eating chocolate ice cream! 

It messes with your energy levels, making you want to cancel on friends, you lose the motivation to tidy up, brush your hair, or cook a healthy meal.  

It’s a real challenge, but getting outside for a walk, or doing some squats for example in your own lounge can help to improve your mood. 

You’ll often feel better for doing SOMETHING, even if it’s only a little. 

Small changes add up, so make it something small, that you can actually achieve.

Achieve that, then add to it the second time around if you can. 

Don’t go writing a large exercise list and overwhelm yourself.  Just pick something that you enjoy, and know you are capable of achieving,  and then you can feel proud that you did it.

Can diet help depression? How nutrition supports mental health

There’s the physical effect, and psychological too. 

You should feel better when you know that you have put something nourishing in your body. 

Try to switch from thinking about the foods that you “shouldn’t” be eating, and actually think about what food you “can” eat that's going to provide the nutrients we know are good for us. 

And the more you think about the food that you don’t want to have, the more likely you are to eventually give in and have it.  Because you’ve just thought about it all day right.  

Some of the nutrients that are going to help you feel better are found in whole foods:  

  • Fruit

  • Vegetables 

  • Nuts 

  • Seeds

  • Legumes (beans and lentils)

Another great food to add in is fish - I’m not saying eggs and chicken are to be avoided either, I’m just saying you can feel great if you add in the above listed foods. 

Obviously the more the better, but that does depend on where you are starting from. 

Physically your body is going to be happy, it can run efficiently, provide energy, support brain function, and regulate hormones and signals. 

Getting enough omega-3 is also important, and there may be other specific nutrients that you personally need - but I don’t like giving blanket statements when I don’t know the whole picture. 

Foods that help depression

Does sleep affect depression?

Poor sleep can have a big impact on depression.

Have you ever been grumpy because you’re tired?

Frustrated because your brain isn’t thinking properly?

Do you lose motivation or enthusiasm for an activity? 

Making sure you’re getting 7-9 hours of sleep per night is important. 

I know, I know you’ve heard that before! But it sometimes seems harder than it needs to be getting into bed early and putting the phone down.

But, if you make a small and achievable goal like going to bed 30 minutes earlier than you did last week, and sticking to that for one week, you’ll start to build a routine. 

If you’re having trouble getting to sleep or staying asleep, you could consider giving magnesium a try.  I know that doesn’t work for everyone (first hand), but I also know it works for many others. 

My preference is putting an audio book on super quiet, and I usually fall asleep before the sleep timer. 

Another thing to note is wind down time - avoid vigorous exercise sessions, and screen time before bed. 

Let the senses and heart rate slow.

Great sleep is important, but sometimes it can be hard to achieve. If you’re still having trouble with it there may be other things to try, so make sure to ask a professional for guidance.

What exercises are best for depression?

Getting outdoors, into nature, is well supported to help reduce depressive feelings. 

Sometimes walking around the neighbourhood can be intimidating, so if you fear bumping into someone, then doing some light movement in your yard might help to set a routine.

If that’s the case,  I would highly recommend building up to walking around the block, or to a nearby destination if you can. Then maybe if you do see someone, you’ll catch their smile for a moment. 

Secondary to cardiovascular fitness (walking, jogging, swimming, biking), strength training is great for improving mental health. 

This is because you work up the ability to do more reps, lift heavier weight, or progress to another variation. This creates a sense of achievement. 

It can pay to set an achievable goal, and your body will adapt with practice to get there. Something like building up from a 20-second plank to 40-seconds. Pick something you want to do, something you would be proud to tell a loved one about.

What’s the one thing that really helps depression

Social connection...  I know. If you’re experiencing depression this can be the most scary and difficult to tackle.

But it’s well known throughout healthcare models to be essential for wellbeing. 

Getting into a habit of walking with a friend, trying a group class, or even walking in a popular park will usually boost your spirits. 

Of course, make sure the class is something you enjoy, and provides a supportive environment, but being around others has huge benefits. 

Be thoughtful with this one, make sure that the people are kind and inviting before going along, and if your first visit somewhere doesn’t go as well as hoped, do try again or try another option. 

I will say - that contagious smiles ARE ALWAYS around after a group class, so go catch yourself some of them :)

What if you’ve tried exercising more, eating healthier, and getting better sleep?

These holistic tips are great and I highly recommend you give them a go.  But don’t disregard seeing your GP, or giving one of the helplines a call/text.  View some options here.

How can TrusT Nutrition help?

I’m great at helping people set achievable goals that are specific to their lifestyle and needs. 

I make sure my clients are focusing on the right things, and have put realistic plans in place to actually succeed, and I’ll check in on you to make sure you’re feeling confident and supported. 

I can relate, I understand the challenges, and I really do wish that depression made us want to go out and get active and social, but nonetheless here we are working our way forward. 

Please do reach out if you could use a hand, and book a free 15-minute chat if you’re feeling stuck.

For more information check out these links

Taryn Trusler
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