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Make Lifestyle Changes

When you think of stress, it probably brings negative emotions to mind. But some stress is good for you, like the anticipation you feel when you start a new relationship or job. It can fuel excitement and make you want to do and achieve more. stress can also help you be prepared to face challenges or respond to dangerous situations.

Good stress doesn’t stick around. It boosts your mood to meet the moment, then goes away. If you’re under stress for long periods of time, it can become overwhelming and affect you both physically and emotionally.

“Our stress response does pretty good in the short term, but it doesn’t do very good if you activate it in the long term,” says David Prescott, PhD, associate professor of Health Administration and Public Health at Husson University in Bangor, ME.

“If we stay under chronic stress, our physiological stress response is taxed beyond what it’s designed to do, and it starts to impair us.”

Make Lifestyle Changes

Sometimes a few small changes can break the stress-depression cycle, beginning with a more positive mindset.

“If you’re stressed and feel like you’re starting to become depressed, the biggest thing is to get a little more active coping strategy in the way you’re going to deal with your stress,” Prescott says. “Don’t just think that you’re going to have to ‘suck it up and take it.’"

A more active coping strategy can include:

Exercise ,Just 30 minutes of physical activity 5 days a week is enough to make a difference. Activities like yoga , which slow things down and help you relax, are good for reducing stress.
Avoid binge-eating or drinking. These may make you feel better temporarily, but they’re not helpful. In addition to being physically harmful, they can make you feel guilty and worse about yourself. Overdoing alcohol can affect your sleep and make you sluggish the next day.
Limit caffeine. Too much can wind you up and make stress even more intense. Try to cut down on coffee soda, and other caffeinated drinks.
Make time for yourself. Do things you like to do or that make you feel good. Go easy on yourself and focus on the things you do well.
Steer clear of stressors. If you know something or someone sets you off, do what you can to avoid that situation or person.
Sleep well. Making sure your mind and body get enough rest can go a long way toward easing stress. The National Sleep Foundation recommends 7 to 9 hours for adults every night.

“If you’re depressed and you’re trying to minimize the impact of stress on your life, it’s important to overcome that belief that ‘nothing I do is really going to matter,’” Prescott says. “It’s just not true in most cases. It may not change everything, but it’s a big thing to overcome that kind of hopeless belief.”