Search UB’s articles, recommended books, and resources for depression.
Depression is characterized by symptoms such as feeling pessimistic, hopeless, worthless, anxious or guilty. People with with depression may lose interest in activities that they once found pleasurable, such as spending time with friends or family. They may experience unintentional changes in appetite, weight, and sleep patterns (such as insomnia or oversleeping). They may feel easily fatigued or experience a decline in overall energy level despite receiving a full night’s sleep. Other symptoms that are common include irritability, restlessness, and suicidal thoughts. Physical symptoms include headaches, chronic pain, and digestive issues. A person with depression may also have difficulty getting motivated, focusing on tasks and making decisions. It is normal for one to experience these symptoms occasionally, however if these symptoms occur more often than not, for a period of 2 weeks or longer, it may be a form of clinical depression. Types of depression have varying and overlapping symptoms. Depression is a complex disorder and is may be caused by a multitude of unique life factors.
A recent article in Every Day Health provides some common self-care techniques to boost self-esteem and fight depression:
- Get some exercise. Walther Scheibel recommends exercise for people who are dealing with low self-esteem as a symptom of depression. Making exercise a part of your regular routine can help you feel better emotionally and physically.
- Eat a healthful diet. Avoiding foods high in sugar, fat, or salt, and eating fruits, vegetables, whole grains, lean proteins, and low-fat dairy products is an important part of taking good care of yourself — the healthier you feel, the better you will feel about yourself.
- Make the time to participate in activities you enjoy. Carve out time each day to do something you really like, such as listening to music, playing a musical instrument, or working on a craft project. Enjoyable activities can make you feel better, thereby improving your low self-esteem.
- Be productive. Completing everyday tasks like cleaning your kitchen, organizing your junk drawer, getting your laundry done, or paying your bills on time will give you a sense of accomplishment.
- Stay connected socially. Even though it can sometimes be difficult just to get out of bed when you are depressed, it can help to spend time with people who are good to you and who can make you feel good about yourself.
- Practice good self-care. Shower regularly, brush your teeth, dress in nice clothes, keep your hair trimmed, and do other things that make you more confident about your physical appearance. Feeling better about how you look on the outside will leave you feeling better inside.
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