Depression is a mental health disorder that causes feelings of sadness and hopelessness that can last for weeks or months. Symptoms may include changes in appetite, sleep, and behavior. Depression can lead to a decreased interest in activities once enjoyed and difficulty performing everyday tasks. The cause of depression is not fully understood, but it is believed to result from a combination of environmental, genetic, and psychological factors. This disease is common to drug and alcohol addicts who recover from addiction. Being sober does not prevent one from developing depression, but it can be treated by therapy and lifestyle changes.
What Therapy Is Helpful For Dealing With Depression?
Therapy is an effective tool for learning coping skills that help you manage stressful situations in life. Group therapy, which includes several people with the same mental health disorder, helps you find comfort in the company of others who are going through similar challenges. Cognitive-behavioral therapy focuses on identifying thoughts that contribute to depressed feelings and using different ways of thinking to feel happier. Psychodynamic therapy addresses how childhood experiences influence current feelings about oneself or relationships with others. For addicts, the best therapy for depression is behavioral therapy, which helps you change the way you act to feel better. This is offered once admitted to an inpatient or outpatient rehab center.
How Can I Improve My Outlook In Life?
There are many things you can do to brighten your outlook on life and manage depression when sober:
Join a support group for people with depression
One of the biggest obstacles to recovery is feeling isolated. Meeting people with similar struggles can help you feel less alone, and the members of your group serve as role models for how to live a fulfilling life in recovery.
Take time to relax every day
Stress triggers depression, but relaxing relieves stress and reduces anxiety. Spend at least twenty minutes doing something you enjoy every day, like reading, taking a walk outside, or listening to music. You can also take classes like yoga or meditation that teach you how to relax the body and mind.
Exercise regularly
Physical activity releases chemicals in the brain called endorphins that improve mood while building confidence and stamina, which may help relieve your depression symptoms even more than medication can. Doctors often recommend thirty minutes of exercise, five times per week.
Eat a healthy diet
What you eat has a direct impact on your mood and energy levels. Eating foods that are high in sugar will only give you a temporary burst of energy followed by a crash, while unhealthy fats and processed foods can make you feel sluggish and depressed. Eat plenty of fruits, vegetables, whole grains, and lean protein to give yourself sustained energy throughout the day.
Challenge negative thoughts
Depressed people often have negative thoughts about themselves or their situations that seem impossible to change. When you catch yourself thinking these thoughts, challenge their validity by looking for evidence that disproves them. This helps you take control of your thoughts and emotions, which can be a powerful tool in managing depression.
Practice stress-relieving activities like yoga or meditation
Recovering addicts should be especially careful not to get too stressed since stress can trigger cravings. To reduce physical tension and emotional anxiety during the day, practice slow-breathing exercises or take a few minutes to do some stretches or relax your muscles at the end of the day.
Spend time with family and friends
Reaching out to people you care about reduces depression symptoms by increasing serotonin levels in the brain while also encouraging healthy habits like regular exercise and eating well. Connect with your friends over coffee or see family members for dinner even if you don’t feel like it; these activities are sometimes just what you need to lift your spirits when you’re feeling down.
Get enough sleep every night
Most people need between seven and eight hours of sleep per night to feel their best. When you’re deprived of sleep, your mood suffers, and it becomes more difficult to cope with stress or negative thoughts. Make a point to go to bed and wake up at the same time each day, even on weekends, to help regulate your body’s natural sleep rhythms.
Seek professional help
If your depression is severe or does not improve with self-help measures, it is important to seek professional help. A therapist in rehab can provide you with the tools you need to manage your depression and live a happy, productive life.
These are some of the ways you can get through depression while sober. With time and practice, you will find that these strategies help you manage your mood more effectively and live a happier life in recovery. If addiction is one of the side effects of your drugs and alcohol addiction, visit our addiction and treatment center in Palm Beach, Florida or call us at 833-846-5669 for more information or rehab booking.