Depression is an Illness, Not a Personal Failing.
In fact, employees with untreated depression are 20% less productive than their peers, yet only 50% of people receive adequate treatment.
Early intervention is crucial as those who receive appropriate treatment in the early stages of depression have better long-term outcomes. Whether you’ve been struggling for a while or are just starting to feel low, I’m here to help.
While professional support through therapy is important, there are also some things you can do to start feeling better.
Self-care for depression is important, so here are 5 coping strategies that you can try right away.
5 Strategies for Coping with Depression
1. Establish a Support System
Isolation can worsen depression, as social interaction is important for emotional support and maintaining a sense of belonging. Even when you're feeling down, reaching out to others can improve mood and provide comfort.
Here’s how you can establish a support system to cope with depression:
Reach out to a friend or family member, even if it is just a short conversation or text.
Consider local support groups either in person or online.
Consider therapy for depression to discuss your feelings with a professional.
2. Set a Routine & Take Care of Yourself
Depression can disrupt daily routines, leading to a sense of disorganization and loss of control.
Having a structured routine can provide a sense of purpose, reduce feelings of helplessness, and make it easier to tackle tasks. This can also help improve sleep, which is often affected by depression.
Follow these guidelines for establishing routines to help cope with depression:
Set a regular time to wake up, eat, and go to bed. Focus on getting enough sleep and eating well.
Include set times to do self-care activities, like having a hot bath, reading, or, if you are able, getting a massage.
3. Get Active
Regular exercise has been shown to boost mood by releasing endorphins (natural "feel-good" chemicals in the brain) and improving overall brain function. It can also reduce the physical symptoms of depression, such as fatigue and sleep problems.
Consider these tips to get active:
Try going for a walk, doing some yoga, or even stretching for more days than not.
Engage in more strenuous activity if you are physically able and were regularly active prior. Keep in mind that for improving mental health a gentle level of activity is enough!
4. Practice Mindfulness
Mindfulness and meditation techniques can help reduce stress, improve emotional regulation, and increase awareness of negative thought patterns, which are common in depression.
Practicing mindfulness can help you observe your thoughts without judgment and reduce rumination (repetitive thinking or dwelling on negative feelings).
Try using a guided meditation app like Headspace, Calm or Insight Timer.
Try paying attention to your senses in the current moment or doing something pleasant for each of the five senses (scent, sight, sound, touch and taste).
5. Engage in Activities You Enjoy
Even if you don’t feel like it, participating in activities you used to find fun or enjoy can help you feel less “stuck”.
Here’s how to start coping with depression this way:
Engage in a hobby or activity that used to be fun or bring you joy.
Say yes to invites that come your way, even if you don’t feel like it.
Conclusion
Depression is an illness, not a personal failing.
Giving yourself grace is an important part of the healing process. Be kind to yourself and recognize that it’s okay to have difficult days. It’s important to seek professional help to ensure effective depression management and get back to feeling like yourself, even if it has been a long time.