5 Habits That Can Help in Preventing Depression During Stressful Times

The impacts of stress on the body and mind are both fascinating and terrifying. In addition to impacting long-term physical health, chronic stress also has a detrimental impact on mental health. The relationship between stress and depression is bidirectional— one can lead to the other, and vice versa.

Help in Preventing Depression During Stressful Times

While working with a medical professional and following their guidance in treating depression is crucial, there are several holistic approaches to stress management and depression prevention. Here are some healthy habits you can employ to stay happy and healthy.

1. Prioritizing Quality Sleep

Poor sleep quality and stress also have a bidirectional relationship. When stressed, you’re more likely to experience racing thoughts and sudden awakenings that disrupt your sleep patterns. As a result, you’re more likely to feel tired and stressed the next day, creating a vicious cycle. This cycle also impacts the hormonal balance within your body, putting your long-term physical health at risk.

Prioritizing quality sleep above all else can help you minimize stress and combat depression. Create a sleep-friendly environment that’s cool, dark, and quiet. You might find it beneficial to use a sound machine or fan for continuous noise or play gentle music and guided sleep meditations to help. You can also use a wearable device to help regulate your sleep cycle and send signals to your body that it’s time for rest.

Remember, thinking about something in the middle of the night won’t solve the problem. Use cognitive-behavioral therapy (CBT) techniques like reframing and positive visualization to let these thoughts go.

2. Movement and Exercise

Exercise has a proven effect on stress and depression, as it triggers the release of chemicals in the brain that combat these emotional imbalances. Unfortunately, those who feel stressed or depressed often struggle to find the motivation for exercise.

If the idea of exercising causes you stress, consider how you can move one percent more every day. Determine the absolute minimum you can do as your base. Can you do two minutes of movement? How about five? Find your absolute minimum and choose an activity to get started.

Remember, movement doesn’t have to be structured exercise: you can go for a slow walk, dance in your living room, or stretch.

It’s also important to have regular medical checkups with a physician and a dentist. A healthy body can deal with stress better than a weak one. So, if you don’t have dedicated doctors yet, now is the best time to start looking for a cosmetic dentist in Tallahassee or one near you, and a physician too, so they can help you keep your health in check.

3. Spending Time in Nature

Scientific studies show that spending time outside in nature can reduce stress, depression, and anxiety. Unplugging and spending a few minutes outside each day is a gentle way to relieve stress and fight depression. You can also layer this with other habits, like movement.

4. Prioritizing Hydration

It’s hard to believe that something as simple as drinking water could relieve stress and depressive symptoms, but it’s a fact. Drinking plain water (not coffee, tea, soda, or alcohol) can reduce stress, anxiety, and depression.

Consider the symptoms of dehydration: increased anxiety, brain fog, fatigue, nausea, and headaches. Many people don’t realize how unwell they feel until they start drinking more water.

If you’re experiencing high-stress levels, avoid stimulants like excess caffeine and depressants like alcohol. Instead, focus on getting sufficient water to fuel your body and mind.

One caveat to this habit: try to avoid drinking too much water after supper time, as the trips to the bathroom can disrupt your sleep.

5. Preparing for Tomorrow

Take some time to brainstorm and figure out what you can do today to set yourself up for success tomorrow. Then, build a habit around this practice. For example, choosing your clothing for the week and laying out your outfits could help you minimize morning stress. If you have a busy schedule, putting together an easy grab-and-go meal can help you stay on track.

You can also use this strategy to build the habits listed above. Fill your favorite water bottle and put it in the fridge the night before work. Pack your gym bag or running shoes and put them beside the door.

Stress management and healthy habits are paramount for long-term health and wellness. Incorporate these habits into your daily activities to help prevent the development of depression.