Depression Days

Less Stress Program to help with depression

In the morning

• drink water
• gentle exercise – yoga or stretching
• healthy breakfast
• plan your day

Creating the right environment

• try to be in natural light every day
• have soft lighting, harsh light can cause headaches
• if sitting at a desk keep a good posture
• take regular breaks to stretch and walk

Work

• don’t work overtime constantly, don’t overdo it
• don’t pressure yourself, be realistic when you plan your day – don’t overdo it
• create a pleasant workforce, constant criticism and rudeness will cause stress in the workplace. Kind words and praise will create a pleasant workplace.

Alone Time

• make time for yourself doing something you enjoy
• reading, walking, yoga or a long bath

Time for family

• make time to spend with your family
• quality family times are the most rewarding times, take time out regularly to give your undecided attention to your family. If you don’t have time – replan your diary and make time, you will feel so much better for it in the long run
• nothing is more important than family

Time management

• be realistic when you plan your day, don’t try and fit more into your day than you can realistically achieve
• arrange your priorities
• time management is not just for the office but also for home. Organise your time for housework and cooking. Once you are organised well, you will get more done in less time
• don’t skip your lunch break and when possible have lunch outside

Eating

• always try to have your meals with your family
• don’t eat on the run, sit down and enjoy your meal
• eat healthy nutritious meals
• chew slowly, don’t rush meals

Exercise

• as mentioned earlier, exercise is very important in helping to reduce stress
• try to exercise three times a week
• stretch daily to keep your body flexible

Breathing

• our bodies need plenty of oxygen, a lot of people under stress tend to breath shallow breaths not allowing enought oxygen to enter their body
• practise deep breathing daily

Treat yourself

• treat yourself every now and then whether it be a massage or a day at the salon
• think highly of yourself, treat yourself becasue you deserve it

Sleep

• make sure you get enough sleep
• at least eight hours of sleep a night are extremely beneficial to help with your daily performance
• relax before bedtime and wind down

Positive thinking

• try to have positive thoughts throughout the day
• smile – laugh and the world laughs with you!
• if there is a situation where you are worried or feel down try and talk to someone about it – a problem shared is a problem halved – it can make you feel a lot better when you talk to someone
• love and appreciate your family and friends. When you show love and kindness to others they show it back in abundance.
• negative thinking can be contagious, if you are down others around you can become down also. Fortunately it is the same in reverse, being happy and positive can rub off on those around you.
• every good thought you think is contributing its share to the ultimate result of your life

 You’ll really be amazed at how much less stress you will have in your life and I’m sure you will feel less depressed.