Eight Tips For Beating Depression

Sadness and grief can be natural emotions after a breakup, a poor test grade, or the death of a loved one. These emotions can be part of a healthy grieving process. However, these emotions are often brief. 

Unlike sadness, depression is a long-term mental illness that can have significant adverse impacts. Millions of US children, teens, and adults live with a depressive disorder. While depression is common amongst populations worldwide, it is also treatable. Many individuals treated for depression respond well and gain relief from their symptoms. No specific method works for everyone, and treating depression is often done using a combination of lifestyle changes, medication, and professional help. Exploring these methods can be essential to finding support if you are living with depression.

What is depression?

According to the American Psychiatric Association, depression is a mental illness that causes low moods, a loss of interest in activities, and low self-esteem. Depression is often used as an umbrella term for all types of depressive disorders, but most commonly refers to major depressive disorder (MDD), the most common subtype. 

Major depressive disorder is characterized by experiencing the above symptoms for over two weeks. Other symptoms of depression may include changes in appetite, disordered sleep patterns, fatigue, difficulty making decisions, brain fog or a loss of concentration, or suicidal thoughts. 

Many factors can play a role in the onset of a depressive disorder. Differing hormone levels in the brain, genetics, natural personality, or environmental factors such as an unhealthy home life may contribute to an individual’s likelihood of developing a depressive disorder. 

If someone begins experiencing symptoms of depression, a health professional may conduct a diagnostic evaluation. This evaluation is then utilized to make a specific care plan that may include multiple treatment options.

If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Crisis Lifeline at 988 or text 988 to talk to a crisis provider over SMS. They are available 24/7 to offer support. 988 also offers an online chat for those with an internet connection.

Eight ways to “beat depression” 

Although depression isn’t curable, it is treatable and manageable with support and lifestyle changes. The following eight tips may help you develop a treatment and safety plan and reduce symptom severity. However, if these methods aren’t working, visit a psychiatrist or psychologist to develop a more proactive plan.

Tip one: Make lifestyle changes

Lifestyle changes are often one of the top recommendations for coping with depression. Instituting a daily exercise regimen, getting adequate sleep, and eating healthier can all positively impact mood. 

Different types of exercise release positive hormones that may combat depressive symptoms. High-intensity exercise like vigorous cardio or a strenuous weight-lifting session can release endorphins, which lead to a happier mood directly after a workout. However, lower-intensity aerobic exercises release neurotrophic factors, which allow nerve cells to produce new connections in the brain. This release increases brain activity and allows the hippocampus (the brain region that controls mood) to grow and raise low moods more long-term. 

Sleep and depression are intricately related, with insomnia often appearing alongside depressive disorders. Daily moods can improve by constructing a healthy sleep schedule and getting enough sleep each night. A lack of sleep may lead to anxiety, low performance, brain fog, and irritation, all symptoms of depression. Keeping up with sleep may ease some of these symptoms.

Maintaining a healthy diet can also positively affect easing depressive symptoms or preventing depression in the future. Adhering to health professionals’ dietary recommendations, adopting an anti-inflammatory diet, excluding highly processed foods, and eating adequate amounts of folic acid and fatty acids have all been shown to reduce an individual’s risk of mental illness. Individuals can improve their self-esteem by eating healthier, which may enhance mood and combat depression.

Tip two: Create smart goals

SMART is an acronym for “specific,” “measurable,” “achievable,” “realistic,” and “timely.” Those with a depressive disorder may lose interest in everyday activities or struggle to concentrate on or complete tasks. These challenges may often lead to low achievement, which could reduce self-esteem. 

Creating workable goals allows an individual to receive a sense of achievement. These goals are guided by the “SMART” acronym, ensuring that an individual works toward the goal without adding stress or discomfort to their life. They can be minor or significant and short or long-term. However, look for goals that motivate you and excite you. These goals can offer you a sense of purpose and achievement. In addition, having a concrete goal to keep you on task may ease brain fog and increase productivity.

Tip three: Reduce stress

Stress can significantly exacerbate depression, and engaging in stressful situations at school or work may worsen symptoms. Reducing stress can help an individual cope by avoiding stressful situations altogether or creating a stress management system to cope with them. 

In a study on nursing students, researchers found that instituting a stress management training program to teach students how to cope with stress significantly lowered their depression and anxiety levels. 

Tip four: Build a community

Those with depression often struggle to find the energy to interact with other people. However, positive interaction with friends and family can improve mental health and allow individuals to believe they are loved and cared for. Focusing on positive relationships and cutting ties with individuals negatively affecting one’s mood can create a more positive and inclusive community. By planning fun events with friends or family, an individual may also regain a sense of interest in activities and projects.

Tip five: Practice self-care techniques

Self-care is any deliberate activity meant to care for one’s physical, mental, spiritual, or emotional health. Because self-care is individualized, a self-care technique that works for one person may not work for another. However, practicing self-care can be critical to reducing stress, anxiety, and depression. 

Self-care can come in many forms, as people may find that various techniques help them combat symptoms more successfully. One self-care technique is learning to set boundaries and say “no” to activities that worsen your depression symptoms. For example, if work is stressful, practice avoiding answering work emails at night or during off-hours. You can also say “no” to substances, risky sexual behaviors, or relationships that harm your mental well-being. 

Mindfulness is another self-care technique. It involves staying aware of and accepting thoughts and feelings without forming judgments. Being able to connect with your body and environment may help you be more in control and conscious of your thoughts and situation. In addition, studies have proven that mindfulness can reduce depressive symptoms. If you struggle to start a mindfulness practice, consider a guided meditation audio to guide you through each step. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

Tip six: Practice self-esteem techniques

Those with depression may struggle with low self-esteem or repetitive unkind thoughts about intellectual ability, body image, or social ability. To dispel these thoughts, it may be helpful to practice positive self-talk. For example, listing your positive qualities and speaking to yourself kindly in the mirror may have a positive impact over time. Avoid listing negative perceptions or combatting your positive thoughts with excuses or “reasons” why they’re untrue. Even if you don’t believe them, try to continue the practice. 

Tip seven: Talk to a therapist

Therapy can be one of the most effective ways to combat depression for anyone of any age, gender, or background. Statistics show that over 41.7 million US adults see a therapist, which has risen significantly in past years, showing reduced stigma about reaching out for help. Talking to a professional about feelings, symptoms, or the effects of depression can dispel thoughts of loneliness and give an individual the ability to gain professional insight into their condition. 

There are over 400 therapeutic modalities available. However, two of the most popular methods for treating depression include cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT). CBT teaches individuals how their thoughts, feelings, and actions influence one another. It allows individuals to see relationships that can lead to negative thought patterns and low moods and change factors of those relationships to improve mental health overall. CBT is often short-term therapy and focuses on teaching life skills. 

DBT is an offshoot of CBT that emphasizes social and emotional aspects. DBT assists individuals with unstable emotions or extreme mood swings and was designed initially to treat borderline personality disorder (BPD). Through CBT and DBT, individuals can learn mood management skills and healthy coping mechanisms like mindfulness and distress tolerance. 

Tip eight: See a doctor

While the above tips may help some individuals cope with depression. It may be necessary at times to receive more intensive treatment. If an individual struggles with more severe depression or has had recurring symptoms with little relief, they may benefit from talking to a doctor like a psychiatrist. Doctors can prescribe medication that may reduce symptom severity. 

Antidepressants can fluctuate in effectiveness from person to person, so communicating regularly with doctors can ensure that the dosage or type of medication is best suited to you. Avoid going off medication without a doctor’s approval, as symptoms may reoccur within a few days. Additionally, consult a doctor before starting, changing, or stopping medication. 

Alternative support options

Some individuals may face barriers to receiving support, such as cost, time, or availability challenges. In these cases, it may be beneficial to reach out to a professional online through a platform like BetterHelp.  

Online therapy can be an effective resource for those experiencing depression and other mental health conditions. When you sign up with an online therapy platform, you can get matched with a provider within 48 hours. Because depression can make it challenging for some people to get out of bed, at-home therapy can also be more convenient. 

Research has shown that online therapy can be as effective as face-to-face therapy. One study found that a multimodal digital psychotherapy platform successfully reduced the prevalence and severity of symptoms of adult depression. The results were sustained regardless of gender, financial status, or physical health status.