Ways to Boost Energy Levels during Depression

Amy Taylor April 19, 2013

One of the challenges that people with depression struggle with is low energy. This often comes from lack of enthusiasm and motivation, as well as feelings of hopelessness. Some would rather lie in bed, sleep, and cling to negative thoughts and emotions than proceed with their normal activities. Hence, their energy levels deplete over time. But lack of energy is a major hindrance to productivity. It also makes a person even weaker, exposing him or her to other health problems. Thus, restoring vigour is an important step to combating depression and any other mental illness.

So how can depressed individuals raise their energy levels?

Regular Exercise

The last thing that people with depression would want to do is go to the gym. But ‘exercising’ doesn’t necessarily mean having to ride on a treadmill or carry some weights. Engaging in other activities will do as long as they require physical movement. Gardening is a great way to keep the body moving. Research shows that it may also help improve the condition of individuals with depression. In 2009, Norwegian researchers saw a significant improvement in symptoms of depression patients after undergoing therapeutic horticulture. In 2011, an article published in the Journal of Health Psychology reports that just 30 minutes of gardening resulted to a drop in cortisol levels. And in the same year, Nova Scotia researchers revealed that getting dirty might help lift the spirits of those who are experiencing illness or have recently lost a loved one.

Riding on a bike instead of commuting or driving is another form of exercise. Some people who don’t have enough time to go to the gym boost their physical performance by doing household chores, strolling during coffee breaks, and engaging in other activities that involve muscles from all over the body.

Energy-Filled Diet

There’s a reason why movies often show characters of depressed people binge-eating on sweets. Sugary treats like chocolate, cakes, and doughnuts provide a sudden boost in energy levels by stimulating the brain’s pleasure centre. The same holds true with salty and unhealthy snacks, including fizzy drinks and fast foods. However, this effect is only temporary and the health concerns associated with these foods outweigh the benefits. Any doctor would advise the same energy-rich sources over and over again – carbohydrates and proteins.

Foods that are high in these two energy-boosters are vegetables, fruits, beans, lentils, lean meat, tofu, and whole grains. Taking vitamins or food supplements may also help boost energy levels in people suffering from depression. Vitamins and minerals that can raise energy levels are iron, magnesium, omega-three fatty acids, all B vitamins, and vitamin C.

Quality Sleep

Getting too little or too much sleep can have a dramatic impact on health. For most people with depression, a common sleep nuisance is insomnia – a serious sleeping problem characterised by the inability to sleep, particularly at night. But sleep deprivation does not help improve energy. Worse, it aggravates the condition. It is important for patients to tackle their sleeping issues with professional therapists. It can also be helpful to set a regular bedtime schedule. For others, sleeping late at night and waking up late in the morning does the trick, but for some, it’s the other way around. When the need to adjust sleeping schedule is inevitable, it is more advisable to do it gradually, adjusting the waking and sleeping time for 15 minutes each night until the desired schedule is achieved.

As mentioned, oversleeping can lead to poor energy which triggers other depression symptoms such as fatigue and extreme tiredness (even without doing strenuous physical activities). So same with sleep deprivation, problems with oversleeping should be dealt with accordingly and as early as possible.

Energy Drainers

It is equally important for people with depression to be able to identify the factors that affect their energy levels. Overworking is one of the most common. Too much exhaustion, either physically or mentally, can raise cortisol levels. This hormonal imbalance cause stress which saps energy in the body. Taking a leave from work is sometimes necessary for a depressed individual to recharge his or her batteries. Just like physical activities, rest is critical in maintaining energy. Another common energy drainer is poor posture. Slouching requires the muscles to support the back which is supposed to be supported by the skeletal system. This leads to fatigue and back pain.

Boredom, stress and negative emotions are major energy-eaters so avoiding them is essential to revive energy and beat depression. Fun and recreational activities like sports, backpacking, cooking or baking, swimming and the like are simple yet effective ways to counter the effects of these three. Certain medications can also make patients feel drowsier. Issues such as this should be immediately tackled with a doctor.

Keeping an active lifestyle, eating healthier foods, tackling sleeping problems and identifying energy drainers are the best ways to boost energy during depression. But all these steps should be done little by little. It is much easier to boost energy levels in typically healthy individuals than those who are suffering from a mental illness such as depression. So making small, feasible changes is the key. Lastly, seeking professional help to bust depression is equally important. Depression and low energy are directly linked to each other. It’s possible that low energy is causing a person to experience a depressive state or depression is draining his or her energy. There are therapies that can help patients deal with depression, including psychotherapy and cognitive behavioural therapy (CBT). Acupuncture, hypnotherapy and other natural methods may also have beneficial effects to patients.

Dear Readers,

Do you often feel short of energy whenever you are emotionally down? What are the things you do to improve your energy levels? We’d love to hear from you.

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