Coping with Depression Self-Help Tips to Deal with and Overcome Depression

Coping with Depression

Self-Help Tips to Deal with and Overcome Depression

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isnt quick or easy, its far from impossible. You cant just will yourself to snap out of it, but you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.

What is the best way to cope with depression?

Its the Catch-22 of depression: recovering from depression requires action, but taking action when youre depressed is hard. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. The tips that follow are based on a comprehensive approach that helps you get support while making lifestyle changes and reversing negative thinking. If you continue to take positive steps day by day, youll soon find yourself feeling better.

Tip 1: Reach out and stay connected

When youre depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough. Compound that with the feelings of shame and the guilt you may feel at neglecting your relationships.

But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook. And if you dont feel that you have anyone to turn to, its never too late to build new friendships and improve your support network.

Tip 2: Do things that make you feel good

In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what youre able to do, and scheduling fun activities into your day.

Do things you enjoy (or used to)

While you cant force yourself to have fun or experience pleasure, you can push yourself to do things, even when you dont feel like it. You might be surprised at how much better you feel once youre out in the world. Even if your depression doesnt lift immediately, youll gradually feel more upbeat and energetic as you make time for fun activities.

Pick up a former hobby or a sport you used to like.

Express yourself creatively through music, art, or writing.

Go out with friends.

Take a day trip to a museum, the mountains, or the ballpark.

Aim for eight hours of sleep

Expose yourself to a little sunlight every day.

Practice relaxation techniques.

Tip 3: Move vigorously during the day

When youre depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighter—and one of the most important tools in your recovery arsenal. Research shows that regular exercise can be as effective as medication for relieving depression symptoms. It also helps prevent relapse once youre well.

To get the most benefit, aim for at least 30 minutes of exercise per day. This doesnt have to be all at once—and its okay to start small. A 10-minute walk can improve your mood for two hours.

Tip 4: Eat a healthy, mood-boosting diet

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

Dont skip meals.

Minimize sugar and refined carbs.

Boost your B vitamins.

Tip 5: Get a daily dose of sunlight

Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.

Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.

Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.

Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.

If you live somewhere with little winter sunshine, try using a light therapy box.

Tip 6: Challenge negative thinking

Do you feel like youre powerless or weak? That bad things happen and theres not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

When these types of thoughts overwhelm you, its important to remind yourself that this is the depression talking. These irrational, pessimistic attitudes—known as cognitive distortions—arent realistic. When you really examine them they dont hold up. But even so, they can be tough to give up. Just telling yourself to think positive wont cut it. Often, theyre part of a lifelong pattern of thinking thats become so automatic youre not even completely aware of it.

When to get professional help

If youve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesnt mean youre weak. Sometimes the negative thinking in depression can make you feel like youre a lost cause, but depression can be treated and you can feel better!

Dont forget about these self-help tips, though. Even if youre receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.