How to Overcome Depression in the New Year and Start the Year Strong

The new year can be an exciting time, but it can also be a difficult one if you are suffering from depression. It can be hard to stay motivated and find the energy to do the things that you need to do in order to move forward. However, with a few small steps, it is possible to start the new year strong and begin the journey toward overcoming depression. As a Therapist, I have an in-depth understanding of Depression and can help you learn how to set goals that are realistic and achievable as we work together in Therapy for Depression.

Setting Small Goals

One way to start is by creating some small goals. For example, start with one goal that you would like to reach by the end of the week. This could be taking a shower, taking a 10-minute walk, going to the grocery store, or seeing a friend for lunch. Start with something small that you can reach and achieve within the next week.

Build Upon Accomplished Goals

Then take this goal setting further. Each week, build upon the goal that you have accomplished to create a sense of accomplishment and motivation. This could include taking longer walks, grocery shopping for healthy food options, or talking to a counselor about your depression. These goals are important because they allow you to focus on the progress you are making rather than focusing on the negatives.

Creating a Vision Board

Another great way to start the new year with a positive outlook is to create a vision board. This can be done by getting a bunch of magazines or printing off images from the internet and putting them on a poster board. This can be full of pictures of things that you would like to do or have in the upcoming year, as it will help you to stay focused and motivated.

Include Small Goals and Big Goals

You can include small goals such as taking a class or bigger ones like starting your own business. For example, if you want to be a writer, put images of books and a writing desk on your vision board. Having these reminders around can help keep you focused on the future and inspired to reach your goals. However, have fun with it! Some of the visions on your board can be outrageous, but it is a great way to stay on target.

Getting Exercise

Research has shown that exercise helps to improve mood and increase natural serotonin within our body which helps to boost mood. You don’t have to be a gym rat to get the benefits of exercise; taking a 10-minute walk is a great way to start. Set yourself a goal of increasing the amount of time each week until you reach the amount of exercise that feels right for you.

Exercise is a great way to help clear your mind and give you the energy to get things done. This can be hard when struggling with depression. But, when we are active and moving, it can help to kick start our energy and clear the fog of depression.

Practicing Meditation

Meditation helps us to practice deep breathing, which is a great skill. Many times when we are experiencing depression, we are holding our breath or have tension within our bodies that we aren’t even aware of. Practicing meditation or deep breathing is a great way to practice relaxation and be more in tune with your body.

It has also been shown to reduce stress and increase the clarity of thought. So, start the new year with a few minutes of meditation each day and see if it helps to reduce your symptoms of depression. At the very least, it will help you to relax and gain a sense of peace.

Increasing Socialization

Even though it can be hard to be around people with a depressed mood, socializing at least once a week is important. Be around people who bring positive vibes or who are encouraging and kind to you when you are down. These people can be your biggest support system and help you to stay motivated when it feels like you are at the end of your rope.

Spending time with a friend even just to get coffee not only gets you out of the house but also gets you out of your head. For example, if you have been feeling down, try to find a friend who is willing to join you for lunch. This will help you to stay connected to the people around you and realize that you have people who care about you and are willing to listen.

Sharing Your Feelings Can Help Alleviate Depression

Socializing when you're struggling with depression can be a challenge, but it’s important to share your feelings with your friends and family to help you feel more connected and less alone. If you need help getting out of the house, start by setting small goals of going out once a week to get coffee or lunch. Or, even setting appointments with a therapist can help you to stay connected and focused on your goals.

Begin Therapy for Depression in Arizona and Colorado

You can go into the New Year strong and focused on the goals you want to achieve. The best way to do that is to start by getting depression treatment in Arizona or Colorado and setting yourself up for success. When we work together, I can help you to identify the underlying causes of your depression and create a plan for ongoing depression therapy that will help you to manage your symptoms and create long-term changes. I am passionate about helping people to achieve the life they envision for themselves, and am here to help you reach your goals, so contact me today!