8 tips to help you deal with depression (2023)

Everything seems harder when you're dealing with itdepression. Going to work, socializing with friends, and even getting out of bed can feel like a struggle.

But there are some things you can dodeal with symptoms of depressionand improve your quality of life. Read on for some tips to ease your symptoms.

Build a support network

One of the most important things you can do to help deal with depression, aside from medication and therapy, is grow up.strong public support.

For some, that might mean creating stronger bonds with friends or family. Knowing that you can count on loved ones to support you can go a long way in alleviating depression.

For others, a depression support group may be key.This might include a group that meets in your area, or you might be able to find an online support group that meets your needs.

How to help a person with depression

strain relief noise

When you're stressed, your body produces more of a hormone called cortisol. In the short term, this is good because it helps you deal with whatever is causing you stress in your life.

In the long run, however, it can cause many problems, including depression.The more you use stress reduction techniques the better, as it will reduce your risk of becoming depressed.

18 tips to help you relieve stress

Improve your sleep hygiene

Sleep and mood are closely related. A 2014 study found that 80% of people withmajor depressive disorder experiencing sleep disturbances.

But you may feel like you just can't fall asleep. Or maybe you have a hard time getting out of bed because you feel exhausted all the time.

Good sleep hygiene can be the key to improving the quality and quantity of your sleep.

Turn off electronic devices at least an hour before going to bed. Use dim lighting to read a book or engage in some other relaxing activity.

Use the bed only for sleeping and sexual activity. Working in bed or even in the bedroom can make bed feel more like stress than relaxation.

how to sleep better

(Video) 8 Tips to get on top of depression

Improve your eating habits

Research continues to find clear links between diet and mental health. In fact, there are so many studies showing that better nutrition can prevent and treat mental illness that nutritional psychiatry is becoming popular.

There are many essential brain nutrients that can contribute to depression. For example, a 2012 study found that zinc deficiency is associated with depressive symptoms.Improving your diet could be the key to reducing your symptoms.

But before you make any big changes to your diet or start taking vitamins or supplements, talk to your doctor.

Learn to stop negative thoughts

Depression not only makes you feel bad, it can also make you think more negatively. However, changing those negative thoughts can improve your mood.

Cognitive Behavioral Therapy(CBT) is a type of therapy that aims to change common negative thinking patterns, called cognitive distortions, to eliminate depression.there are also manyself-help books, apps, and online courses to help you learn how to change unhealthy thinking patterns.

Hit the play button for advice on dealing with negative thoughts

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episodePodcast Verywell Mindshares tips on how to respond to negative or unhelpful thoughts in a healthy way. Click below to listen now.

8 tips to help you deal with depression (1)

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beat procrastination

Symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting.

Procrastination promotes depression. This can lead to increased guilt, anxiety and stress.

Is importantset deadlines and manage your time well. Set short-term goals and work hard to get the most important things done first. Every task you complete helps break the procrastination habit.

5 tips to help you stop procrastinating

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Take control of your household chores

Depression can make doing household chores like washing dishes or paying bills difficult.

But a pile of documents, a pile of dirty dishes and a floor covered with dirty clothes will only increase your sense of stress.

Take control of your daily tasks. Start small and work on one project at a time. Getting up and moving around can help you feel better about yourself. But,to see your progress at homeit can be the key to feeling better.

7 Tips to Stay Motivated to Clean Your House When You're Down

Create a wellness toolkit

The Wellness Toolkit is a set of tools and activities you can use to calm yourself down when you're feeling down.

The tools you find most helpful may not work for others, so it's important to carefully consider what might help you feel better.

What to Add to Your Wellness Toolkit

Think about the things you like to do when you're happy. So when you're feeling down, try one of these activities.

Here are some things to include in your wellness toolkit:

  • Refresh your pet
  • listen to your favorite music
  • take a warm bath
  • Read a book
  • Go for a walk
  • call a loved one
  • Make an appointment
  • Watch a movie or TV series
  • Grab one of your favorite snacksblanketsand take it easy
  • Save your thoughts in aDaily
  • Try a light therapy lamp

The best depression resources and organizations for support and treatment

7 fonts

(Video) 8 Tips To Help Someone With Depression | Carol Tuttle

Verywell Mind uses only high quality sources, including peer-reviewed research, to back up the facts in our articles. Read oureditorial processto learn more about how we fact check and ensure our content is accurate, reliable and trustworthy.

  1. Pfeiffer PN, Heisler M, Piette JD, Rogers MA, Valenstein M.The effectiveness of peer support interventions for depression: a meta-analysis.Psychiatry Genhosp.2011;33(1):29-36. doi:10.1016/j.genhosppsych.2010.10.002

  2. Dedovic K, Ngiam J.Cortisol awakening response and major depression: an evidence study.Treatment of neuropsychiatric disorders.2015;11:1181-9. doi:10.2147/NDT.S62289

  3. Soehner AM, Kaplan KA, Harvey AG.Prevalence and clinical correlates of the co-occurrence of symptoms of insomnia and hypersomnia in depression.J Affective order.2014;167:93-7. doi:10.1016/j.jad.2014.05.060

  4. Sarris J, Logan AC, Akbaraly TN.Nutritional medicine as the mainstream in psychiatry.Lancet Psychiatry.2015;2(3):271-4. doi:10.1016/S2215-0366(14)00051-0

  5. Lai J, Moxey A, Nowak G, Vashum K, Bailey K, McEvoy M.The effect of zinc supplementation on depression: a systematic review of randomized controlled trials.J Affective order.2012;136(1-2):e31-e39. doi:10.1016/j.jad.2011.06.022

  6. Driessen E, Hollon SD.Cognitive-behavioral therapy for mood disorders: effectiveness, moderators and mediators.Psychiatry Clin North Am. 2010;33(3):537-55. doi:10.1016/j.psc.2010.04.005

  7. Slade M, Amering M, Farkas M, et al.The use and misuse of recovery: implementing recovery-oriented practice in mental health systems.World Psychiatry.2014;13(1):12-20. doi:10.1002/wps.20084

Further reading

ByNancy Schimelpfening
Nancy Schimelpfening, MS is the administrator of the non-profit support group Depression Sanctuary. Nancy has struggled with depression her entire life and has experienced firsthand just how debilitating it can be.

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(Video) Depression Self Help: 6 Tips to Treat and Manage Depression with CBT


8 tips to help you deal with depression? ›

Depression is a common mental disorder. Globally, it is estimated that 5% of adults suffer from the disorder. It is characterized by persistent sadness and a lack of interest or pleasure in previously rewarding or enjoyable activities. It can also disturb sleep and appetite.

What helps people cope with depression? ›

Tips for coping with depression
  • Stay in touch. Don't withdraw from life. ...
  • Be more active. Take up some form of exercise. ...
  • Face your fears. Don't avoid the things you find difficult. ...
  • Don't drink too much alcohol. For some people, alcohol can become a problem. ...
  • Try to eat a healthy diet. ...
  • Have a routine.
Jan 4, 2023

What are some self-help 5 strategies that may help people with their depression? ›

Here are 5 self-help strategies for depression:
  • Exercise. Both aerobic exercise like walking or jogging and anaerobic exercise like weight lifting can help alleviate symptoms of depression.
  • Relaxation training. ...
  • Light therapy. ...
  • Self-help books based on cognitive behavioral therapy (CBT). ...
  • Computerized therapy.
Jul 2, 2018

What is depression best answer? ›

Depression is a common mental disorder. Globally, it is estimated that 5% of adults suffer from the disorder. It is characterized by persistent sadness and a lack of interest or pleasure in previously rewarding or enjoyable activities. It can also disturb sleep and appetite.

What is the coping mechanism a depressed person commonly do? ›

Practice positive thinking by focusing your thoughts on your best qualities. You can also make lifestyle changes that can improve your self-esteem, such as eating a healthy diet, getting regular exercise, and spending time with friends who make you feel good about who you are.

What are the top ways people beat depression? ›

Overcoming Depression FAQs. What is the most effective way to treat depression? Most mental health experts agree that a combination of psychotherapy and medication is the best treatment for depression (also called major depressive disorder and/or clinical depression).

What are the 5 types of coping strategies? ›

There are five main types of coping skills: problem-focused strategies, emotion-focused strategies, meaning making, social support, and religious coping.

What are 7 great exercises to ease depression? ›

Muzina. This includes running, swimming, walking, hiking, aerobics classes, dancing, cross-country skiing, and kickboxing. According to the Mayo Clinic, engaging in at least 30 minutes of exercise on three to five days of the week could significantly lessen depressive symptoms.

What are 5 ways to help your mental health? ›

5 steps to mental wellbeing
  1. Connect with other people. Good relationships are important for your mental wellbeing. ...
  2. Be physically active. Being active is not only great for your physical health and fitness. ...
  3. Learn new skills. ...
  4. Give to others. ...
  5. Pay attention to the present moment (mindfulness)

What are the 4 main causes of depression? ›

Causes - Clinical depression
  • Stressful events. Most people take time to come to terms with stressful events, such as bereavement or a relationship breakdown. ...
  • Personality. ...
  • Family history. ...
  • Giving birth. ...
  • Loneliness. ...
  • Alcohol and drugs. ...
  • Illness.

What do depressed people usually say? ›

A person with depression may have thoughts such as:
  • 'I'm a failure. '
  • 'It's my fault. '
  • 'Nothing good ever happens to me. '
  • 'I'm worthless. '
  • 'There is nothing good in my life. '
  • 'Things will never change. '
  • 'Life's not worth living. '
  • 'People would be better off without me. '

What is one good thing about depression? ›

Depression often gives people the time and desire to reflect more deeply about their lives and life path, providing them an opportunity to make some positive changes in their lives,” Plante adds. “Hopefully, they'll find a way to make important changes in their lives that will serve them better over time.”

What are 3 good coping mechanisms? ›

Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals. Exercise regularly. Get plenty of sleep.

What are the 4 types of coping strategies? ›

Weiten has identified four types of coping strategies: appraisal-focused (adaptive cognitive), problem-focused (adaptive behavioral), emotion-focused, and occupation-focused coping.

What are good coping skills? ›

Good Coping Skills
  • Practicing meditation and relaxation techniques;
  • Having time to yourself;
  • Engaging in physical activity or exercise;
  • Reading;
  • Spending time with friends;
  • Finding humor;
  • Spending time on your hobbies;
  • Engaging in spirituality;

What makes depression easier? ›

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improves mood. Getting enough quality sleep on a regular basis, eating a healthy diet and avoiding alcohol (a depressant) can also help reduce symptoms of depression.

What are 3 ways to avoid being depressed? ›

But you can:
  1. Find ways to handle stress and improve your self-esteem.
  2. Take good care of yourself. Get enough sleep, eat well, and exercise regularly.
  3. Reach out to family and friends when times get hard.
  4. Get regular medical checkups, and see your provider if you don't feel right.
  5. Get help if you think you're depressed.
Sep 17, 2021

What are two main ways to treat depression? ›

Three of the more common methods used in depression treatment include cognitive behavioral therapy, interpersonal therapy, and psychodynamic therapy. Often, a blended approach is used.

What are the 4 A's of coping? ›

When deciding which option to choose, it's helpful to think of the four A's: avoid, alter, adapt or accept. Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it.

What are the 14 coping strategies? ›

This questionnaire includes 28 items that explore the following 14 coping strategies: self-distraction, active coping, denial, substance use, use of emotional support, use of instrumental support, behavioral disengagement, venting, positive reframing, planning, humor, acceptance, religion, and self-blame.

How do you handle stressful situations in life? ›

Build Good Coping Skills
  1. Take some time to think about the situation you're facing. Try to describe your situation in a sentence or two. ...
  2. Notice and name the feelings you have about the situation. Accept your feelings — it's understandable to feel the way you feel, given your situation. ...
  3. Learn more.

How can I strengthen my mind for depression? ›

Here are nine brain-boosting tips to help you conquer depression:
  1. Get a checkup. This may seem like a no-brainer, especially if you've already been to your doctor for your diagnosis and treatment of depression. ...
  2. Check your medications. ...
  3. Sleep. ...
  4. Get moving. ...
  5. Get connected. ...
  6. Eat well and take DHA. ...
  7. De-stress. ...
  8. Be mindful.
Sep 13, 2013

What works fastest for depression? ›

Types of fast-acting antidepressants
  • SSRIs such as fluoxetine (Prozac), citalopram (Celexa), and sertraline (Zoloft)
  • serotonin-norepinephrine reuptake inhibitors (SNRIs) such as venlafaxine (Effexor), desvenlafaxine (Pristiq), and duloxetine (Cymbalta)
May 12, 2022

What are the 7 pillars of self-care? ›

Each method of self-care fits into one of the seven pillars: mental, emotional, physical, environmental, spiritual, recreational, and social. A well-balanced self-care routine involves each of these, so avoid restricting yourself to just one or two pillars.

What are the 7 listed ways to maintain positive mental health? ›

A few tips that can help maintain your mental health and wellbeing:
  • spend time with friends, loved ones and people you trust.
  • talk about or express your feelings regularly.
  • reduce alcohol consumption.
  • avoid illicit drug use.
  • keep active and eat well.
  • develop new skills and challenge your capabilities.
Oct 21, 2017

What are the 5 C's of mental health? ›

The 5Cs are competence, confidence, character, caring, and connection.

What are the three keys to mental health? ›

I often remind my psychotherapy clients that there are three pillars or foundations of well-being: Sleep. Exercise. Diet. If you are neglecting one or more of these things, chances are you're not feeling very good about yourself.

What is the biggest thing that causes depression? ›

What causes depression?
  • Childhood experiences.
  • Life events.
  • Styles of thinking.
  • Other mental health problems.
  • Physical health problems.
  • Family history.
  • Medication.
  • Recreational drugs and alcohol.

What is the most common factor of depression? ›

What Are the Main Causes of Depression?
  • Abuse. Physical, sexual, or emotional abuse can make you more vulnerable to depression later in life.
  • Age. People who are elderly are at higher risk of depression. ...
  • Certain medications. ...
  • Conflict. ...
  • Death or a loss. ...
  • Gender. ...
  • Genes. ...
  • Major events.
Mar 8, 2021

What is the most major form of depression? ›

Clinical depression is the more-severe form of depression, also known as major depression or major depressive disorder. It isn't the same as depression caused by a loss, such as the death of a loved one, or a medical condition, such as a thyroid disorder.

What's the first line for depression? ›

TREATMENT FOR MAJOR DEPRESSION — For the initial treatment of major depression, we suggest a combination of antidepressant medication and psychotherapy. Well-designed studies have shown that combination treatment is more effective than either treatment on its own.

What are 3 words for depressed? ›

1 saddened, morose, despondent, miserable; blue; morbid.

What should not be said to a person with depression? ›

What not to say to someone with depression
  • 'Everyone is going through something' There are many potential causes of depression that go beyond a stressful life event. ...
  • 'You just need a drink' ...
  • 'Cheer up! ...
  • 'Many people go through worse' ...
  • 'You're being selfish'
Dec 17, 2021

What happens if you don't treat depression? ›

Untreated depression increases the chance of risky behaviors such as drug or alcohol addiction. It also can ruin relationships, cause problems at work, and make it difficult to overcome serious illnesses. Clinical depression, also known as major depression, is an illness that involves the body, mood, and thoughts.

What are 5 facts about depression? ›

Key facts
  • Depression is a common mental disorder.
  • Globally, an estimated 5% of adults suffer from depression.
  • More women are affected by depression than men.
  • Depression can lead to suicide.
  • There is effective treatment for mild, moderate and severe depression.
Mar 31, 2023

What happen to people with depression? ›

During these episodes, symptoms occur most of the day, nearly every day and may include: Feelings of sadness, tearfulness, emptiness or hopelessness. Angry outbursts, irritability or frustration, even over small matters. Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports.

What are 5 coping skills for anxiety? ›

Here are 11 tips for coping with an anxiety disorder:
  • Keep physically active. ...
  • Avoid alcohol and recreational drugs. ...
  • Quit smoking, and cut back or quit drinking caffeinated beverages. ...
  • Use stress management and relaxation techniques. ...
  • Make sleep a priority. ...
  • Eat healthy foods. ...
  • Learn about your disorder.
Jul 20, 2021

What are 3 unhealthy coping skills? ›

Some of the most common unhealthy coping mechanisms are:
  • Avoiding issues. ...
  • Sleeping too much. ...
  • Excessive drug or alcohol use. ...
  • Impulsive spending. ...
  • Over or under eating.

What is the 333 coping technique? ›

It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.

What are the two main coping strategies? ›

The two main types of coping strategies are emotion focused coping strategies that address the emotional needs of an individual and problem focused coping strategies that seek to eliminate the source of the problem.

Which five coping strategies is the most effective? ›

Topping the list of effective coping strategies are active coping, positive reframing, instrumental support, religion, and acceptance. Here's what each entails. Active coping is characterized by solving problems, seeking information or social support, seeking help, and/or changing one's environment.

What are the two basic types of coping? ›

Coping is a dynamic process that involves both cognitive and behavioral changes to manage stress. There are two major categories in coping: problem-focused and emotion-focused coping.

What are 2 positive coping skills? ›

Take responsibility for the situation. Engage in problem solving. Maintain emotionally supportive relationships. Maintain emotional composure or, alternatively, expressing distressing emotions.

What are healthy coping habits? ›

Examples of healthy coping skills include: Establishing and maintaining boundaries. Practicing relaxation strategies such as deep breathing, meditation, and mindfulness. Getting regular physical activity.

What are the 5 steps to master coping skills? ›

Learn How to Reduce Stress With These 5 Coping Mechanisms
  • Avoid Unnecessary Stress. ...
  • Accept What You Cannot Change, But Make a Plan. ...
  • Add Exercise to Your Day. ...
  • Try Relaxation Techniques and Activities. ...
  • Connect With Others.
Jul 20, 2017

What are 3 ways that can help prevent or manage depression? ›

But you can:
  • Find ways to handle stress and improve your self-esteem.
  • Take good care of yourself. Get enough sleep, eat well, and exercise regularly.
  • Reach out to family and friends when times get hard.
  • Get regular medical checkups, and see your provider if you don't feel right.
  • Get help if you think you're depressed.
Sep 17, 2021

What are some strategies that can be used to assist oneself and others in coping with stress? ›

Healthy Ways to Cope with Stress
  • Take breaks from watching, reading, or listening to news stories, including those on social media. ...
  • Take care of yourself. ...
  • Take care of your body. ...
  • Make time to unwind. ...
  • Talk to others. ...
  • Connect with your community- or faith-based organizations.
  • Avoid drugs and alcohol.

How can an individual help himself herself to avoid depression? ›

5 Ways to Help Yourself Through Depression
  1. Exercise. Take a 15- to 30-minute brisk walk every day. ...
  2. Eat healthy foods and drink plenty of water. Some people with depression don't feel much like eating. ...
  3. Express yourself. ...
  4. Don't dwell on problems. ...
  5. Notice good things.

What are four ways to treat depression? ›

Education, lifestyle changes, social support and psychological therapy are important treatments for depression. People may also require antidepressant medication. Medications may take up to six weeks to be effective, so be patient. Take the time to find the treatment that's right for you.

How do you get rid of stress and depression? ›

Some helpful stress management techniques include:
  1. getting enough sleep.
  2. eating a healthy diet.
  3. getting regular exercise.
  4. taking occasional vacations or regular breaks from work.
  5. finding a relaxing hobby, such as gardening or woodworking.
  6. consuming less caffeine or alcohol.
  7. doing breathing exercises to lower your heart rate.
Jul 25, 2017

What are the 4 major coping strategies? ›

What are some common coping strategies?
  • Lower your expectations.
  • Ask others to help or assist you.
  • Take responsibility for the situation.
  • Engage in problem solving.
  • Maintain emotionally supportive relationships.
  • Maintain emotional composure or, alternatively, expressing distressing emotions.
Nov 24, 2020

What are the 4 types of coping mechanisms? ›

Coping Styles
  • Problem-Focused Coping.
  • Emotion-Focused Coping.
  • Adaptive Coping Mechanisms.
  • Maladaptive Coping Mechanisms.
Oct 18, 2022


1. 15 Ways to Support Someone with Depression
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2. 10 Ways to Deal with Depression
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3. 8 Things People with High Functioning Depression Want You To Know
4. Daily Routine To Fight Off Depression
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6. 8 SUPER Foods That Help You Reduce DEPRESSION INSTANTLY | Top Foods to Improve Mental Health


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