Skip to main content Skip to bottom nav

What can I do to help myself get out of depression without seeing a therapist?

24 Answers
Last Updated: 01/13/2021 at 12:00am
1 Tip to Feel Better
United Kingdom
Moderated by

Lisa Meighan, MSc Psychology


Hello, I am Lisa and I work in a person-centred approach mixed with cognitive behavioural therapy. I believe we all have the potential to be the best we can be.

Top Rated Answers
November 9th, 2015 10:21pm
By owning yourself and realizing that all changes come from within rather than without is a powerful and liberating concept. If you are looking for a free service, I would recommend 7 Cups. If you are looking to do it all alone, I would recommend setting goals and realizing what tools you need to overcome this situation of depression.
May 9th, 2015 11:57pm
The best way I know is self talk... talking to yourself on the inside. When I am depressed, my thoughts tend to be all negative. But I talk to myself to counteract "negative me" as I call that voice that tells me I'm worthless and there is no point in trying. I tell myself, "I love you, you are a good person. Everything is going to be okay. Look how far I've come! I've got this." I may not believe it, when I am saying it to myself. But the funny thing is, if you tell yourself something over and over again (whether you are telling yourself something positive or negative) you begin to believe it. So tell yourself good things... be your own best friend.
April 24th, 2015 9:46am
First thing to do is to figure out why you're in depression in the first place. Think about it, there must be a root cause of it. Find out what it is and try to solve it. If its something changeable, make it a goal to change it. If it isn't, tell yourself that you have to accept it and move on because there's a lot in your life that you deserve to experience but you're missing out on. Next, make a list of the things you'd like to do. Make a plan for yourself. Let your mind know that you're in control of the situation. Ask yourself, what would you like to do? What would make you happy? Write it down. Make sure the things range from small things like "Go for a walk" to big things like "Become a model" and then stick to them. Give yourself enough time to achieve those goals. If you weren't able to go out for a walk today, that is no problem at all. Try again tomorrow, then the day after and then just keep trying until you feel confident enough to go on doing what makes you happy not because you want to get out of depression, but simply because you want to do it. If it's keeping you busy in a productive way and taking your mind off of things that upset you, you're on the right path. All the best.
August 15th, 2016 3:10am
Exercise, proper diet, relaxation and sleep cycle regulation are the first step to this. Avoiding alchohol and sugary food also helps. Staying up till 6 in the morning will worsen things. Get involved in something to keep yourself moving out of the house or to feel obligated to do so. I can't guarantee this will fix it 100% but it is a step towards better management.
May 30th, 2015 11:42pm
Therapist can seem only helpful by cost, however when you hit a stint of depression that you yourself cannot find a way out of you would want help lifting you up. Getting out of depression is your own volition to recognize that it can be temporary, that doom is only a figment in ones head. You will want to build a relationship with yourself to find your happiness, forgive yourself and love yourself. Once you forgive yourself and find self love can you forget that self and move one.
January 24th, 2015 8:35am
sometimes its really hard to help yourself. depression makes you lil bit blind... the best you can do is stay strong and keep working. talk with someone who understands you, work out, write something or change your room. just dont let depression eat you (:
November 2nd, 2015 10:38pm
Sometimes you need to see a therapist. Sometimes you just need to tell someone, anyone your problems and/or what is happening in your life. Having hope can also help. Hope that you find someone that understands you and loves you for exactly who you are. Hope that the future is better. That'll you'll be able to pursue some of your dreams.
March 1st, 2016 9:51pm
Do things you like to do or things you enjoy, maybe make a hobby out of something you really like. Don't rush yourself and make it step by step, that may also increase the social skills :)
April 4th, 2017 12:42am
You will need an excellent listener(s). I would recommend that you learn CBT (and perhaps REBT) which is one of most scientifically based treatments for depression. Perhaps you might consider starting with a google search of "thinking errors" which is fundamental to CBT. Exercise has proven to be quite efficatious in the treatment and relief of depressive symptoms.
September 19th, 2017 5:38am
Talk to someone, talk to someone about it, it does not need to be a therapist. Talk to a listener about what you are feeling, talk to helplines. Stay strong, try looking on a positive side of things but I understand that definitely would be hard but, if you try to find the silver lining in things, life can be simpler.
April 9th, 2018 10:58am
I have found you can improve your mood by doing different activities and changing the way I think about things. Trying to find a positive outcomr whenever a unhelpful thought comes to mind. I have also found a lot of different apps for the subject matter which has improved my health with different tools such as meditation.
May 22nd, 2018 11:12pm
Talking is always the first step. If you don’t want to see a therapist, speak to family and friends
July 2nd, 2018 1:50am
I have been in these shoes! I understand that going through this has been difficult. When I had depression, I wrote in a journal everyday and it seriously helped me get my thoughts out of my head.
August 12th, 2019 9:10pm
Having a weekly schedule, enough physical exercise and enough social interactions with friends worked out for me to be enough. But if you're deeper than shallow it's always a huge lot easier to get help and do it with someone than trying to take on the issue alone. By yourself you literally have half the brain capacity of two people.
April 6th, 2015 2:09am
I am not an expert to this solution, although I can relate to what you're experiencing. What I can say is try to explore new things by finding safe hobbies. Try to find yourself, ask your friends for support. Try to be open minded about the things around you. Getting out of depression is like trying to open a difficult door, look for people experiencing the same problems as you have but remember to be safe.
Anonymous - Expert in Depression
October 2nd, 2015 6:55am
Talk to friends and family. Exercise, keep a journal, eat well, sleep well, invest in hobbies and be sure to regularly take care of yourself.
December 15th, 2015 7:39pm
By distracting yourself from the cause of depression. Be social and enjoy life. Keep yourself completely entertained that is by following your dreams or passions
May 8th, 2017 5:49pm
What can you do to help yourself get out of depression without seeing a therapist. Talking with friends. 7 Cups can help you with listeners and support information.
February 27th, 2018 11:02am
There are a lot of ways.By trying to sleep and eat properly and adequately.By trying to focus on stuff that makes you happy and all your hobbies.Try to give yourself a little time to accept things going around you.Talk to your friends and family about your feelings.It will take time but I know that you can do it!If it gets really tough please consider meeting one though.Take care of yourself!
May 28th, 2018 12:49am
It really all depends on how severe your depression is and whats the cause of it , don't feel embaressed to ask for support from your friends and family and of course a therapist if you think that you can't handle it on your own. Other then that there is lots of things you can do for instance writeing a journal and keeping notes of your feelings and your emotinal state , sleeping well , eating a healthy diet , excerciseing on a regular basis , minimizeing stressors and haveing good relationships with friends and family can ease you condition and improve the quality of your life dramaticaly!!!!
July 16th, 2018 7:32pm
TALK to people!!! Whether that's a friend, family member, teacher, or someone on 7 Cups of Tea. Going through depression is hard enough, let alone going through it by yourself. Another suggestion is to adopt some techniques used in therapy, but by yourself or with a friend. One common technique is to write down the bad thought you're thinking (eg: that you're worthless), and to firstly write down evidence for that thought. Secondly, write down the evidence against that thought. Hopefully over time, it will become apparent that the evidence against that thought is stronger, and the majority of the evidence for the thought is your depression. Of course, another approach is to go to your GP or doctor, and try medication. There are many different medications for depression, and your doctor can work with you to find the best option for you.
February 5th, 2019 1:37pm
Very good question. When we feel depressed, we don't want to do anything but just ready to give up on whatever we have. But in life, we can't be too easy on ourselves too with the reason of "I am depressed and that's why I don't want to do this and that". Depression will lead you giving up on everything you have and every good things you will be acheived too. So, you need to distract yourseld from this negative feeling of depression. Learn new things. Learn how to do one kind of sport counts as well. Swimming? Tennis? Any sport which won't harm you physically.
June 1st, 2020 7:56pm
First of all I'm sorry that you're feeling depressed, that sounds really tough to deal with. If you can't see a therapist for whatever reason there are lots of things that you can do that might help. - Having a good self-care routine can be really helpful for improving your mood. Self-care can take many forms, for example having a bath or creating a playlist of happy songs. - Exercising regularly and eating a healthy balanced diet can sometimes make us feel a little better too. - Talk to your friends and family, a problem shared might not always feel like a problem halved but it will make you feel a tiny bit better knowing that you have support around you. - Remove additional sources of stress if possible. - Join an online support group or read people's mental health stories online. This will help you realise that you aren't alone and that one day things will be better. -Connect with a 7 cups listener. We're all here to support you as much as we can, and we might be able to provide other helpful resources once we know a little more about your situation. I hope that this is helpful for you and that you feel happier soon. Take care, -emi
January 13th, 2021 12:00am
Take small steps at a time. Don't set high standards and goals. Pick a goal that is easily acheviable so you feel motivated. Eg. 10 minute meditation every day. Anything that you feel depressed about should be overcomed in small steps. I felt depressed about my diet and exercise as I wasn't healthy so I decided to do a 1 hour workout and completely cut off chocolate and fast foods from my diet. It lasted a few days. Now I've set little goals like only one chocolate bar per day and an easier 30 min workout every day. It works best in the long run.