1. STalk to someone

Share what's troubling you. It can be with a friend, parents, relative, coworker, or a fellow student who knows you well and cares about you. If you don't have someone close in your life, you can call Mental Health helpline, which is available 24/7. Being less lonely in your struggles can alleviate the burden and help you better understand yourself.

2. Maintain good sleep hygiene

Wake up at a reasonable time and around the same time each morning, even if you haven't fallen asleep until late at night/morning. Your sleep pressure increases over time, making it easier to fall asleep earlier in the evening. Don't stay in bed throughout the day even if you feel terrible. Get up and shower right away, and you will feel better. If you can't do it right away, try gradually reducing the time spent in bed in the morning.

3. Eat and drink healthily and regularly

Our food is our fuel and it affects our mood. It's easy to take shortcuts with food when you're feeling down, but eating healthy on a student budget doesn't have to be difficult.

4. Physical activity

It is recommended to engage in at least 30 minutes of physical activity, preferably outdoors during daylight. This increases the production of the sleep hormone melatonin in the brain, which in turn ensures better sleep and can contribute to a healthier circadian rhythm in the long run. Walk at a leisurely pace if you want to awaken your senses to the surrounding environment.

Be as present as possible in your body and breath, here and now. You can make plans to go for a walk with someone else or engage in indoor activities that involve movement. Open the window and look towards the horizon every day; it is also beneficial.

5. Physical exercise

All forms of physical activity are helpful, but you get an extra boost from intensive workouts such as jogging, cycling, and dancing three times a week for at least 30-45 minutes. This promotes the release of serotonin, noradrenaline, and dopamine in your brain. These are natural antidepressants and also improve cognitive functions, especially memory. After six weeks, you may notice a significant difference in your mood, so don't give up before then.

If intensive exercise is too demanding at the moment, try going for brisk walks that elevate your heart rate a few times a week. Yoga and any other type of exercise you enjoy are also more than good enough!

6. Reduce rumination and worry

Be as present as possible in what you're doing while it's happening. Being present is often a much better place to be compared to thoughts about what you imagine will happen or analyzing yourself in the past. Learn how to worry less here.

7. Be kind to yourself

When feeling depressed or down, it's common to have critical and judgmental thoughts about oneself, which can nourish the depression. Instead, try to speak to yourself as you would to a good friend in the same situation. Remind yourself, at the very least, that this will pass.