Hi all, here are some things that have worked well for me. I've limited these to the practical doing stuff, rather than the mindset and philosophy goal setting and purpose stuff.
Fish Oil - supports better mood regulation
Vitamin D - many people are deficient and deficiency is linked to higher risk of depression
Vitamin B Complex - low levels of B6, B12 and folate are linked to depression
2. Long walks
Aim for 10,000 steps in your morning walk and build up from there throughout the day. This stacks well with 3. and also gets you some natural vitamin D from 1. You can also listen to an audiobook during 4.
3. Being outside
Doing this as soon as possible after you wake up is key- take your coffee outside and drink it there.
Read a good mix of self help, memoirs and inspiring books of people and concepts you aspire to. Audiobooks are gold if you are on the move.
For about 40 minutes, you can get your heart rate up to 150 and sweat out a huge amount of fluid leaving you feeling relaxed and clean.
6. Cold shower
There is good evidence for cold water therapy in improving mood and a five minute cold shower should do you wonders.
I find this works best after a long walk or sauna/cold shower. I opt for guided mindfulness meditation using the 10% happier app usually for 15 minutes.
This is the latest addition to my regiment. Once a week, this is a good movement and breathing combination practice that is great for centring you in the present moment. There seems to be good evidence for yoga in reducing depressive symptoms and it gives a positive mood boost.
What has worked for you in this list and what have I missed?