Do you find yourself feeling sad, anxious, hopeless, or troubled on a regular basis? Has it been many days or weeks since you truly felt happy, hopeful, or content with your life? You may be struggling with depression. Studies of mental health in Singapore show that depression is one of the top mental health issues facing adults and teens today. Find out how you can begin to manage your depression and regain your happiness.

1. Eat the Right Foods

What you eat does affect the way that you feel. If you’re eating a lot of fast-food that lacks nutrients, protein, and fresh ingredients, it will begin to affect you emotionally. Switch to green, leafy vegetables; pack some nuts for a snack; and make sure that you’re getting plenty of oily fish, eggs, and poultry. Green smoothies and omelettes can be delicious, and then also ensure that you’re getting the nutrients you need for the day. Plus, taking positive action for your own health has its own way of lifting your spirits.

2. Sit in the Sunlight

Do you sit in an office all day? Maybe you’re not getting enough sunlight, which contributes Vitamin D to your body. Instead of hiding away in the dark and feeding your sad, lonely feelings, force yourself to get out in the sunshine for half an hour or an hour each day. Sit on a balcony or in a plaza to eat your lunch, or visit a park or some other green space after work. If nothing else fits your schedule, open your windows at home and soak in some rays while you get ready in the morning or in the late afternoon after work.

3. Find Time to Exercise

You probably don’t feel like being active when you’re depressed, but it you can manage to do some exercise, it can do wonders for your mood. Exercising boosts your energy levels, lowers your stress levels, and gives your muscles a good workout so that you can rest more deeply at night. Start with a brisk walk in the morning or at lunchtime and work up to a morning run or an afternoon workout at the gym.

4. Get the Right Amount of Rest

Some people who struggle with depression have difficulty sleeping, while others tend to stay in bed for many hours each day. Generally, 8-10 hours of sleep is ideal for adults. If you’re having trouble getting out of bed, even after many hours of rest, it’s time to see a doctor or a psychiatrist in Singapore. If you’re having difficulty sleeping, try exercising more during the day so that your body is tired enough to shut down in the evening. Turn your bedroom into a beautiful, restful haven where you can truly relax.

5. Find a Caring Psychiatrist

Of course, the best way to combat long-lasting depression is to seek professional help from a psychiatrist in Singapore. Some of the top psychiatrists in Singapore work at Adelphi Psych Medicine Clinic, and they are experts at evaluating each person’s situation and finding a treatment route that results in a happier, more productive life. Don’t wait until depression affects every part of your life! Use these helpful strategies in combination with psychiatric treatment so that you can reclaim your mental health.

Written by the Adelphi Psych Blog Team