It’s normal to have down days in life. If these gloomy feelings last weeks or months, they could be a sign of depression. Growing older doesn’t have to mean falling into a depressive state of mind. You can have a happy disposition and positive mental health throughout your entire life

If, as you’ve aged, you feel you’ve become more cynical, have lost the joy in your life, or just can’t seem to motivate yourself to care, it’s okay. We can work together on ways to help you regain control of your mind and find the joy you used to see in life. Most successful treatments of depression involve psychotherapy, sometimes alongside prescription medication like SSRIs. Let’s look at six initial steps you can take to feel better. 

6 Steps to Feeling Better with Depression

Depression can affect the way you think, feel, and act. It’s a serious mood disorder and should be treated like any other medical condition. Here are six steps you can take to start feeling better today:

1. Get adequate sleep

Insomnia and oversleeping are common in aging adults. The recommended amount of sleep is around 8 hours. Set alarms to make sure you’re waking up at a decent hour. If you have trouble falling asleep, consider creating a nighttime routine. By creating a routine around bedtime, you can train your brain to understand that you’re readying yourself for rest.

2. Gentle exercise

Exercising helps your brain produce the feel-good chemicals it gets from activities like having a laugh with a friend. This will also help you get better sleep at night because you’re spending more energy during the day. There’s no need to make this a full-on exercise program with a 10-mile run and free weights. Gentle stretching and walks at a relaxing pace can be just as beneficial. 

3. Find a sense of purpose

Everyone is not necessarily destined for greatness, but that doesn’t mean you lack purpose. See if you can put your crafting to good use by making hats for cancer patients. You can help out at the local soup kitchen. Anything to help you find a greater sense of community will help give your life a sense of purpose. When we open ourselves to supporting others, we also open the door to self-satisfaction and gratitude. 

4. Eat good-for-you foods

Perfection is unnecessary, but maintaining a solid 80/20 diet is a great way to combat depression. What we mean by 80/20 is this: You won’t nail it 100% of the time, but you can probably get a solid 80%. It’s okay to indulge every once in a while with ice cream or a brownie. Just make sure you’re also eating some vegetables and healthy sources of protein. This gives your brain the fuel it needs to quell depressive symptoms and get you feeling better sooner. 

5. Stay social

Humans are social animals, so our brains are wired for socialization. Even though depression often nags at us to isolate ourselves and avoid social outings, we need to confront that. There are very few things that fuel depression the way loneliness does. This can lead to feelings of worthlessness, hopelessness, and helplessness. It’s important to find your social circle and engage with them regularly. This tells your brain, “Hey, you’re not alone in this. You’re going to be okay.”

6. Talk to a therapist

Therapy is an exceptionally effective method of treating depression. If the idea of prescription medication scares you, that’s alright. You can talk to your provider and your therapist to find the solutions that work for you. That doesn’t always have to include prescriptions. Talk therapy and other tools have helped others heal. They can help you heal too.  Read more about depression treatment and reach out for help today and take back your joy.