Tips for Dealing with Depression

Depression tends to feed on itself. It drains your energy, hope, and drive. This makes it difficult to engage in the activities and resources that will help you feel better. Depression can make the things you should do to feel better, like exercising or spending time with friends, seem exhausting or impossible.

It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something that’s difficult and something that’s impossible. While recovering from depression can be challenging, you do have more power and tools than you realize. The key is to start small and build from there. Try some of the tips below and remember consistency is the key.

1. Take care of your physical well-being

a. Sleeping: One of the most important things you can do is get up at about the same time every morning (even week-ends). Preferably, that means about 7 a.m. or earlier. You might not feel like it but Get Up. Such regularity helps your body function more normally so you're more likely to feel normal.

b. Eating: Eat a breakfast that contains protein every day. This will provide energy for the day. Enjoy complex carbohydrates which are believed to increase serotonin. Try to eat healthy, balanced meals that include lots of fresh fruits and vegetables.

c. Exercise: Even a daily 10-15 minute walk can help increase the flow of serotonin in the brain. This can help improve mood and decrease anxiety. Find forms of exercise that you enjoy (dancing, running, yoga, tennis, walking) and give any new exercise routine time so that you build endurance, strength and confidence.

d. Substance Use: Alcohol and drugs often have an exacerbating long-term effect on mental health struggles. Limit or avoid substances altogether.

2. Take care of your social well-being

a. Develop and maintain relationship(s) with individuals that you can confide in and share your struggles. Reach out to people who make you feel safe and heard.

b. Make time for in-person quality time. Phone calls, social media, and text can be a good way to interact but nothing replaces in-person support.

c. Try to support others. Receiving support is important but research shows that providing other’s with support actually provides a bigger mood boast. Volunteer or reach out to a friend who may be struggling.

d. Try engaging in hobbies or clubs related to your interests. Keep up with social engagements, even if you don’t feel like being social.

e. Limit your engagement with social media. Research indicates that social media increases depression.

3. Take care of you emotional and mental well-being

a. Do things you enjoy (or use to enjoy). Although depression decreases the desire to engage in hobbies and other activities, engaging in pleasurable activities will help alleviate depression.

b. Get a daily dose of sunshine! Sunlight can boast serotonin levels and improve mood. Try going for a walk, eating outside, or opening up all the curtains in your home.

c. Fake it until you make it. Put a smile on your face and pretend that you are happy. Stand up straight. Research tells us that forming a facial expression actually changes how you feel inside. And pretending to feel an emotion results in actually feeling it. Frowners feel sadder. And the depressing effects last for hours. So smile! Yes, it's tough to smile when you're feeling depressed but research supports this technique.

d. Challenge negative thinking. Negative thoughts can be overwhelming and it is helpful to remember that negative thoughts and self-talk are a symptom of depression. Although you can’t just “think positive” in order to decrease depression, learning about negative thinking and ways to challenge your thoughts can be helpful. Therapy can be a good way to begin challenging and changing negative thinking patterns.

4. Take care of your self-care

a. Keep a gratitude journal. (LINK HERE)

b. Learn about cognitive distortions and ways to challenge them. (LINK HERE)

c. Explore Yoga and Meditation. (LINK HERE)

5. When to seek professional help

a. If you are experiencing thoughts of self-harm, suicide or harming others. Call 911 and seek immediate help.

b. If your relationships are being impacted.

c. If struggles are getting in the way of day-to-day life or completing tasks.

d. You notice major changes in functioning (eating, sleep, mood, concentration).

e. You engage in unhealthy ways of coping such as drug or alcohol use, self-injurious behavior (cutting, scratching, burning, etc.), food, etc.