Each week, over a million people from countries all over the world come to Helpguide for help with mental and emotional challenges. We constantly hear from our readers about how Helpguide has made a huge difference—even saving lives. “This website has literally saved my life. I don't feel so frightened of my disorder now. ” “The Suicide Help article really helped me a lot. I honestly don't know what may have happened if I hadn't came across it. ” We depend on contributions from readers like you to keep this site running, current, and independent of corporate sponsorship. In This Article Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t just will yourself to “snap out of it,” but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day. The road to depression recovery Recovering from depression requires action, but taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better, like going for a walk or spending time with friends, can be exhausting. 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’s a difference, however, between something that's difficult and something that's impossible. Start small and stay focused The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put into your depression recovery, you’ll get back much more in return. Depression self-help tip 1: Cultivate supportive relationships Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression, but the very nature of depression makes it difficult to reach out for help. While isolation and loneliness can trigger or worsen depression, maintaining emotionally close relationships can be instrumental in overcoming it. The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And remember, it’s never too late to build new friendships and improve your support network. Turn to friends and family members who make you feel loved and cared for. Spend time talking and listening face-to-face with trusted people and share what you’re going through. The people you talk to don’t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but emotional connection can get you through this tough time. Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed. Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. Depression self-help tip 2: Get moving When you’re depressed, just getting out of bed can seem like a daunting task, let alone exercising. But exercise is a powerful tool for dealing with depression. In fact, major studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. Evidence suggests that physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect on depression. While the most benefits come from exercising 30 minutes or more per day, you can start small. Short, 10-minute bursts of activity can have a positive effect on your mood. You don’t need to train at the gym, sweat buckets, or run mile after mile, either. Even very small activities that get your arms and legs moving can add up over the course of a day. Try incorporating walking, running, swimming, dancing or another rhythmic exercise—that requires moving both your arms and legs—into your daily routine. The key is to pick an activity you enjoy, so you’re more likely to stick with it. Even very small activities can add up over the course of a day. Here are a few easy ways to get moving: Depression self-help tip 3: Challenge negative thinking Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future. But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts. Ways to challenge negative thinking: Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty. Keep a "negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he’s just having a bad day. Aim for eight hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits. Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood. If you live somewhere with little winter sunshine, try using a light therapy box. Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation. Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression. When to get professional help If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better ! Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning. Depression self-help checklist Use this checklist to track your progress using these self-help tips to deal with depression. Feeling better can take time, but try comparing how you feel on days when you make lots of ticks on the checklist to those when you make few or none. Click here for a printer-friendly weekly checklist. More help for dealing with depression Depression Help Center: Learn what you need to know to identify, understand, and successfully solve the challenges of depression. Depression self-help tips and tools Back from the Bluez – Self-help modules for coping with and recovering from depression. Features advice on increasing activity levels, thinking more positively, and maintaining treatment progress. (The Government of Western Australia Department of Health) A Case of Catch 22 – Learn how to get around the Catch-22 of depression, in which the things a person needs to do to get well are the very things the illness makes it difficult to do. (Psychology Today) FacingUs – Find free online tools designed to help you track your moods, monitor depression symptoms, and create a personalized wellness plan. (Depression and Bipolar Support Alliance) Depression Doing the Thinking – Learn about common cognitive distortions and how to change them. (Psychology Today) Support groups for depression Find Support – To locate a depression support group in your area. (Depression and Bipolar Alliance) What other readers are saying “Thank you so much for your advice and expertise. I am in the midst of going off antidepressant and anti-anxiety meds as I felt I was getting worse, not better. Your website is the beginning of doing something good for myself . . .” ~ Indiana “I suffered with major clinical depression, and unfortunately had limited support from friends and family, but this website really helped me understand the illness . . . It gave me coping tips, and has been paramount in my fight against it . . . and it has allowed me to help and understand some of my friends who suffer with mental health issues.” ~ United Kingdom “I was going through the state of depression for some months. I am really thankful for the refreshing thoughts and tips suggested. After reading these, I'm relieved a great deal, realizing I'm not the only one facing these negative thoughts.” ~ India “Thank you for providing these materials. I'm on antidepressants and don't want to increase them. I feel a huge relief that there's something I can do for myself.” ~ California Authors: Melinda Smith, M.A., Robert Segal, M.A., and Jeanne Segal, Ph.D. Last updated: August 2015. Tips to you help improve your health, connect to others, and take charge of your life. Get help for dealing with depression, anxiety, and stress and resolving sleep, diet, exercise, and relationship issues. Subscribe to HelpGuide’s free newsletter »
Depression; Diabetes; Eye Health; Heart Disease; Heartburn/GERD; Pain Management; Sexual Conditions; Skin Problems; Sleep Disorders; Featured Topics. Manage Vaccinations for Your Entire Family; WebMD Pregnancy App for iPhone. The big day is coming! Get organized and track baby's weekly development. Coping With Anxiety. Tip: Change What You Can, Accept the Rest. By Jeanie Lerche Davis WebMD Feature.
Lifestyle changes to deal with the symptoms of stress. Quickly recognize and reduce stress in any setting or situation; Face and deal with anxiety, depression. Face and deal with anxiety, depression, and other uncomfortable feelings;. symptoms, and effects of stress in young adults. Includes tips for keeping it under control.
How to Cope With Anxiety and Depression. Four Parts: Making Lifestyle Changes Shifting Your Perspective Coping in the Moment Seeking Professional Help. Deal With Anxiety. How to Be Calm. How to Save Yourself from Toxic People. How to Help Someone Having a Panic Attack. Share. Pin It. Tweet. Featured Articles. How to Freeze Cells in Excel. How to Cook Beef Tongue. How to Remove Grease from Clothes.
ADAA is a national nonprofit organization dedicated to the prevention, treatment, and cure of anxiety and mood disorders, OCD, and PTSD and to improving the lives of all people who suffer from them through education, practice, and research.
Get help for dealing with depression, anxiety, and stress. Dealing with Depression Self-Help and Coping Tips to Overcome Depression. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend.