Depression can feel like an overwhelming sadness that saps the joy out of your life and prevents you from taking even small steps forward. Depression is treatable, though, and there are many ways to manage the symptoms of depression. Treatment is different for everyone, and what works for one person may not work for another. This is why it is important to have a lot of different coping methods and options for how to manage your depression.
Unfortunately, many people suffer through depression without the support or resources they need to help alleviate their symptoms in an effective way. This may be true for a number of reasons, including embarrassment or shame about the struggle with depression, lack of support from friends or family, a lack of access to resources to treat depression, or just not knowing what to do to deal with the overwhelming feelings.
Tips To Manage Depression
It’s important to understand that managing depression is usually not going to be a quick and easy fix. Most people have to really try to use multiple strategies to help them with their symptoms, depending on what their specific circumstances and experiences are. Here are 10 tips and strategies to help manage your symptoms that may help to provide some relief from the severity of your symptoms.
1. Talk about it
When you are struggling with depression, you may want to isolate yourself from others and hide how bad you are feeling. This is understandable because part of depression is often feeling like a burden on others, or believing that people in your life don’t truly care about you or what you have going on. Sometimes it is absolutely true that the people in your life are not as supportive as you need them to be. However sometimes there really are people that care about you and want to be able to be there for you and support you. Talking about your feelings and what you are going through with people who are genuinely concerned for you and care about you is such an important part of managing depression. Even when you don’t really understand why you’re feeling so down, just talking about the struggle can be helpful. When we don’t give our feelings a voice, they will continue to stay stuck inside you. Try to think about the people who have offered to listen or support you in the past and let them know that you could use someone to talk to. You might be surprised at who is willing to listen.
Writing or journaling is an excellent outlet for people who enjoy this kind of practice. This is basically the same kind of practice as talking to someone else, it just keeps your thoughts and feelings more private while you still have an outlet to express them and get them out of your head. Journaling can be a way to directly express and release distressful thoughts and feelings, while creative writing can be a totally different way of accomplishing the same thing. Writing poetry is one example of creative writing, but you could even write fiction if you feel like it. Some people may find writing or journaling to be stressful or unproductive and that is totally fine. You don’t have to do this if it’s not your style or you don’t find it helpful. But for the writers out there, this can be an invaluable way to cope with your symptoms.
3. Use creative expression (art, music)
Aside from writing, there are many other forms of creative expression that can be an outlet for your feelings. If you are drawn to visual arts, painting, drawing, sculpture, and even coloring can be good creative outlets for you to express how your feeling. If not, consider music, dance, or other forms of self-expression. Think about what you feel your depression looks or feels like and put that down in some kind of artistic medium. Giving your depression a concrete representation through creative expression can help you feel more power and control over those emotions.
4. Intuitive exercise
Exercise has been clinically proven to help alleviate symptoms of depression and other mental health symptoms, but from a therapeutic perspective I always recommend intuitive exercise when it comes to managing mental health. This means that you absolutely should use exercise, but you should focus only on exercise that you enjoy and that doesn’t stress you out. This means that the most important thing to consider is what the impact of that form of exercise is on you specifically. It will be different for each person. One person may find yoga therapeutic, but the idea of a Cross-Fit session makes them dread even leaving the house. Another person may find kick-boxing exhilarating and energy-giving, but find walking dull and unhelpful. The main concern should be listening to your body and your own intuition and honoring what feels best and most helpful to you.
Getting some sun and spending time in nature is another important way to create an overall healthy lifestyle to manage symptoms of depression. Sunlight is also a proven natural therapy that can boost mood and provide an important source of Vitamin D. for people who struggle with depression, taking a short walk outside when the sun is out or even absorbing the sun’s rays relaxing in a park or by the pool can provide a little boost to your mood. I have actually seen this benefit people in therapy, as well. When I have clients that are really stuck in a rut and can’t seem to do much else to combat their depression, sometimes taking their dog for a walk outside daily and spending a little more time in the sun and a little less time indoors in the dark can provide just the smallest boost they need to start feeling a little better. Gardening is another natural therapy with proven mental health benefits that helps you get some sunlight into your life.
6. Gratitude practices
Doing a daily or weekly gratitude practice is a good thing for everyone to do, but when you are struggling with depression, it is really important. Sometimes that can be hard to do, when you are feeling so low and it seems like nothing is going your way. Yet there is almost always something to be grateful for, and sometimes you have to start small when you can’t see the big picture. Sometimes if might be just having a bed to sleep in today, or having the love of one person in your life. Often, though, there is so much to be grateful for, but we don’t always see it when we are struggling. Being more intentional about gratitude can help you frame things in a way that helps you to shift your mindset away from depression and towards feeling grateful for all you have in your life. For more on creating a gratitude practice, see this post.
7. Access counseling
This can be a tough one for many people both because the idea of counseling can be intimidating, and also because many people struggle with access to mental health services due to the many complicating factors involved in our healthcare system. Furthermore, some people may have had negative experiences with counseling in past and therefore are hesitant to form a trusting relationship with a counselor again. However, if you are able to see a counselor, I would encourage anyone who is struggling with depression to seek help. There are many dedicated and caring professionals with experience treating depression. Sometimes it takes a little time and effort to find the right therapist for you, but it is well worth it to find the person who you feel most comfortable with. Counseling has saved many people’s lives, and having that professional support could make a huge difference in managing your depression.
8. Take time off
This strategy can also be difficult for many people because of the barriers involved in taking time out from work, family, or other social obligations. There are financial considerations, work performance considerations, and the pressure of stepping away from all of the obligations you have towards people who are counting on you. All of that extra pressure can trigger your symptoms of depression to worsen and leave you feeling hopeless about ever being able to take a break. Everyone has to evaluate their own situation and figure out what they can reasonably do to get a break from some of the things that may be overwhelming you and exacerbating your depression. What you don’t have to do, though, is feel guilty about taking time to take care of yourself. Your life and health are important—just as important as everyone else’s and certainly more important than any task or social obligation you may feel tied to. Releasing yourself from the guilt of taking time to take care for yourself is one thing that you can do right now to help manage your depression.
9. Plan for the future
When you feel depressed, you may feel hopeless about the future. The present may seem miserable and the past may seem like it clings to you. You cannot change the past, but you can change your future, and thinking about and planning for all the things you want to look forward to can help to alleviate some of the sadness and hopelessness you feel. Believing that things can change is one of the keys to managing major depression, because feeling hopeless is a significant symptoms of depression. There is no guaranteed outcome in life, but as long as you can see a future for yourself where things are different, then you can hang onto that hope for a time when you will feel better and be able to live your life fully. Make a promise to never give up on yourself by envisioning the future that you want for yourself and use that vision to give you hope when you are feeling low.
10. Consider Medication
Mental health medication can be life-saving for some people, yet many people are hesitant to take them. This could be due to being worried about side effects, not wanting to be “dependent” on a medication, or not having access to appropriate mental health care. Not everyone needs to be on a medication, but it is appropriate and even necessary for some people depending on the severity of their symptoms. Taking an anti-depressant is nothing to be ashamed about. In fact, you probably know several people on mental health medications, even if you are not aware of it. Taking a mental health medication is a serious decision, though, and one that should be made by you and your doctor together. For more information on how to know when a mental health medication is right for you, see this post.
Managing depression usually requires people to use several different methods to help combat their symptoms and help them feel better over time. Some people may need long-term treatment, while others may be able to recover after a few months of treatment. There are so many factors that influence how severe an episode of depression is, but please remember that help is available and that depression is a treatable condition. Above all, listen to yourself and your needs, and recognize that your life is worth fighting for. You are not alone in how you are feeling, and you can get better with treatment and support.
For more information and resources on depression and mental illness, please visit: