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How do you climb out of that deep hole when you are at the bottom of your depression?

25 Answers
Last Updated: 07/31/2018 at 11:03pm
1 Tip to Feel Better
United States
Moderated by

Stacey Kiger, LPC

Licensed Professional Counselor

My belief is that therapy is not about giving advice, but joining you on your journey

Top Rated Answers
November 3rd, 2015 9:25am
One small step at a time, and keep going. I find the best way for me, is to set myself daily goals. I like lists, so I make a list of everything that I need, or want to do that day, and then tick off the things that I do. I generally do the things I enjoy first, as that gets me set to face the boring mundane stuff that we sometimes have to do. Even if I only do one thing on that list; no matter how small; it is one thing more than I did yesterday, and one step closer to where I want to get to.
March 28th, 2015 10:10pm
One step at a time. There are many ways to try to get out of a bad time, here are a few I found useful 1) Gratitude Journal. Make yourself think of 3-5 small, specific, things you are grateful for each day. 2) Get out of the house at least once each day. It's ok if this is simply sitting on your front step. Make sure you look up around you and listen to your environment. 3) Try to regulate your sleep to be roughly 8 hours, and try to keep up on general hygiene. 4) Talk to someone - this can be online if it's super hard for you, but also try to talk with a friend or a counselor if you can. These can be intense conversations, or casual chats. 5) TRY LOTS OF THINGS to feel better. Keep track of what you try, and identify what helped, and what didn't, and WHY. KEEP A LIST of what helps, and try to do those things a bit more often. And 6) know this takes time. And that regardless of how long it takes, it can always get better. Keep going, and if you feel like giving up, call a hotline number and/or reach out for support. You don't have to do this alone.
November 14th, 2016 7:11pm
I think people often try just one thing - what finally helped me was just doing everything possible to build a life I loved. Hobbies which sounded awesome and engaged the body and mind (Hoop dance, yoga, tai chi). Also just positive self-talk. Making a life plan which was vibrant and visible to look at so I had something to work towards. It also helped me have an external motivation when there was none readily available internally.
December 15th, 2015 2:34pm
You don't climb out. You find the pot of gold at the bottom. Then everything is transfigured, starting by you.
March 5th, 2015 5:38pm
You can climb out by talking to someone. That's what I did. Sometimes we need to tell someone what's going on so that we can feel better, safer and a little out of that terrible hole. By talkig we can get support, but the most important thing: HELP. Help is the answer to be better and to feel safer. Help is what we need when we want to get out of the deep hole called depression
March 6th, 2015 7:46pm
Try a new perspective, it's hard, but next time you think of how bad your life is, think of the experiences life has gave you, how they have are unique to you, use this as motivation to try and make more memories, just for you.
June 4th, 2015 8:12pm
Cry your way out, go to a bar, and then realise you only have one life, so go out and make the most of it!
July 7th, 2015 3:22am
It is important to have a tool box of things to help you cope. Distractions are good tactics, like running, swimming, playing music or video games, any hobby you may enjoy, but it's also really important to have coping skills that help you move over what has you feeling so down. Have a list of people you can trust to talk to when you feel ready. Take care of yourself in the most basic ways-- shower, brush your teeth, eat breakfast-- things that can be forgotten when you fall into depression. Find some ways to help work through your issues like meditation, yoga, non-mailing letters---coping skills that hit the issue head on so you can begin to deal with them and move on in your journey to being a better you.
September 1st, 2015 4:17am
To do things that make you happy and to always have faith no matter how hard it is. From my experience... I felt like there was absolute no solution to my pain. But I got help and had hope and I am now better! Which is why 7cupsoftea is here to help
April 10th, 2015 2:34pm
I'm someone who goes to sleep when I'm depressed. It might be difficult, but I just try. Maybe listening to some calm music will help. I just make sure to think about positive things, like things I'm going to do this summer, or just in the futur. Stay strong, you are strong.
June 13th, 2015 2:31pm
You have to find a reason to want to not be depressed anymore. Find something that you would live for and LIVE FOR IT! =)
November 8th, 2016 3:18am
You find the tiniest thing that makes you happy and gives you pleasure, and you hold on to it, and let it be a ladder to other little things that make you happy.
April 24th, 2015 12:11am
Connect with someone who makes you laugh. Sometimes doing the very thing you feel least like doing is exactly what needs to be done
August 11th, 2015 10:58am
Be around people! Especially people who can lift your spirits or you can confide in. Getting out in the world is healthy do you don't get so lost in your spiral. Cinfide In others. They might not have experience wit what you're goingbthrough but they still care about you very much! Also this can let off steam or help you feel less scared and alone. Surround yourself with things that make you happier. Open your shades to let in sunlight, get out in nature, excersice, read self help or encouraging or happy books. Tell yourself "you can do this!" Because YOU CAN! I firmly believe that, having been there myself. You could consult with your doctor to see if you want to take any medical steps that could help your condition. I have a few friends who have benefitted greatly from anti depressant medications. Lastly, do everything you can to get on a regular sleep schedule. 8+ hours a night can do wonders for your health. Don't seclude yourself to your thoughts alone, get out, even to the grocery store and converse with the clerk. :) ☀️☀️☀️
April 29th, 2015 11:48am
Take it one step at a time. It helps to remember that there is a bright and beautiful world for you after you step out from the hole. Aim to reach there one day by taking a step at a time.
November 24th, 2015 10:24pm
Depression is something that millions of people around the globe experience each day, so first off, you can know that you are not alone.
December 29th, 2015 12:37pm
You remember that even though things seem hard now, the will always improve. Bad times don't last forever.
August 8th, 2016 9:14pm
I cry.. Sob.. share. And most importantly listen to myself.. i automatically start finding answers to my own question as i dig deep and surf through the experiences ive faced or seen in life so far
June 13th, 2017 4:42pm
Well for one just let go of everything and start over. Start loving and appreciating the small things in life, things like the episode of your fave tv show, a book, and find joy and partake in that.
March 27th, 2018 8:14am
Depending on how I'm feeling.. I try to accomplish something. I always feel somewhat better when I do. No matter how small the task may seem, it is a victory for me to know the day has not gone by without getting at least one project done, If I am so overwhelmed, I might rest first and after that, I usually start coming around. It is rare I rest rather than try to climb out. I also only surround myself with love ... self care in that respect. take care of me first. Maybe turn off the TV, listen to music while I do my tasks and spend time with my animals that love me. Nurture, nurture, nurture
July 31st, 2018 11:03pm
At the bottom of my depression, one of the best things I can do is to distract myself from the outpour of negative thoughts. Often times I'll practice something I'd like to be better at, like playing guitar or piano, or singing or painting! I make sure it's something I enjoy. If there are others around, it always helps to be with them. I'll go sit with one of my parents and watch a show with them, and it makes me feel less alone.
April 8th, 2015 8:02am
Find someone to lean on. Often social interaction can have a very positive impact on our mood if it is surrounding people who you trust and love
May 28th, 2015 6:01pm
For me there are quite a few ways..... Sometimes I like to listen to music (usually really upbeat and happy), and dance all around even though I can't. Sometimes I like to call up a few friends and chat about our day, look at funny and cute things online, sing, go for a walk, draw, write, etc. You just gotta find what makes you feel better and use it.
April 4th, 2017 12:23am
I've been to the bottom of that pit too, I'm kind of still at the bottom. But there are lots of things you can do, but I want you to try one in specific, get help. In your times of depression, emotional support is key, believe me, I have depression myself and my friends and family help me out when I feel depressed. When you are depressed, don't push people away, get help. An online therapist, a family member, a trusted friend, or even a listener on 7cups, we're all here to support you and help you through your times of depression.
February 13th, 2018 10:25pm
I usually watch a lot of movie, on what I can cry out the depression of myself, wile eating chocolate chips.