Depression is as much as somatic (physical) disorder as it is a psychological one. Energy loss is a common somatic symptom. It can easily set off a debilitating cycle that prevents depression from lifting. That’s because the less energy you have, the more likely you are to stay in bed and avoid activities that’ll help you feel better.

5 Tips for boosting Your Energy Level During Depression

1. Take it one step at a time. 

Making changes when you’re in the depths of depression can seem overwhelming (and impossible), which only worsens your mood. This is why Dr. Aletta stressed the importance of taking small steps and creating feasible goals at your current state. Before creating any goals with her clients, she asks: “Where are you now?” and “What can we do to stretch that out so it’s achievable?”

Therefore, it is recommended to try and change things slowly but surely by creating attainable goals in your current state to increase your energy level. Some people start drinking coffee, which increases energy for a short period followed by a backlash.

Taking small initial steps will boost your confidence and give you energy for larger steps.

2. Practice good sleep hygiene. 

Sleeping too much or too little will invariably affect how you feel. Some people may sleep for 12 hours and still be restless. Adequate and good quality sleep is essential to maintain energy levels. Having sound sleeping habits will maintain your energy levels and also stave off depression.

3. Eat energy-rich foods. 

Foods that build up your energy levels are carbs such as vegetables, fruits, whole grain and proteins. Certain foods such as candy only increase your energy for very short period followed by depletion in energy levels. The goal among is to keep your blood sugar fluctuation as gentle as possible. If you do not like vegetables, suitable vitamin supplements will do just as well.

4. Move your body. 

Many of Dr. Aletta’s clients say that they don’t have the energy to go to the gym. And she says to them: “No problem.” Movement isn’t about going to the gym. You don’t have to lift weights or run on the treadmill to gain the benefits of moving your body — unless that’s what you like.

Movement is any physical activity that you enjoy, such as walking your dog, dancing, running, swimming or playing tennis. Dr. Aletta helps her clients connect to those activities that bring them the most pleasure. One of her clients was so depressed that he forgot how much he loved riding his bike. He couldn’t even remember where he left it. He bought a new bike and began riding it in the park. At the end of their sessions, he was participating in long-distance races.

Movement will greatly help to improve your mood and is one of the tips that will help increase your energy level during depression. Movement keeps the heart pumping and the spirit soaring.

5. Identify and reduce other energy-zappers. 

Too many prescription drugs or high dosages usually reduce your energy. Watching too much TV or working for long hours at your system are also effective depleters. Do not put off work to be done. Do not get into the habit of "I will do this after the rain" or after so and so occasion. Doing what is required as soon as possible. This will help to raise and maintain your energy levels and ensure that you do not suffer from reduced energy level or depression.

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