How To Effectively Manage Depression

Depression is a serious mental health condition that can affect not only a person's mood but also their ability to work, maintain relationships, and engage with life the way they once did. Considered the leading cause of disability globally, depression is thought to affect approximately 5% of all adults. In the US alone, over 19 million Americans are currently living with the condition. 

Despite how widespread and potentially harmful it can be, depression is considered to be a treatable mental illness. Below, we’ll cover what depression is, the most common treatment methods, and tips for overcoming symptoms of depression in conjunction with professional treatment.

Common depression symptoms

Depression is more than just feeling depressed, blue, or sad from time to time. Instead, it’s a diagnosable mental health condition in which an individual experiences persistent feelings of sadness, lack of motivation, fatigue, loss of interest in things they once enjoyed, significant weight gain or weight loss due to changes in appetite, and/or several other possible symptoms. A person might also experience substance misuse challenges (formerly called “drug abuse”) or suicidal thoughts—a fact that emphasizes the importance of seeking treatment for depression.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.

There are multiple conditions that fall under the umbrella of depressive disorders, including major depressive disorder, persistent depressive disorder, and seasonal affective disorder (SAD), among others. Depression symptoms often respond well to any of a handful of well-researched treatments and management techniques. 

Common treatments for mental illnesses

Typically, the first-line treatment for a depressive disorder consists of psychotherapy, sometimes in combination with medication and healthy lifestyle changes. That said, a mental health or medical professional can provide you with a treatment plan that helps you manage your specific symptoms.

Therapy

Psychotherapy is one of the most common and potentially effective methods of addressing depression. Multiple systematic reviews of research on the topic suggest that therapy—either in person or remotely—can be effective in reducing depression symptoms. There are several types of talk therapy that may improve mood and help with depression symptoms, with cognitive behavioral therapy (CBT) being one of the most researched and widely utilized. In CBT, the therapist aims to help the individual learn to identify negative thought patterns, challenge their validity, and replace them with more realistic ones.

Medication

There are several types of medication that may be prescribed to someone with depression. The most common type is selective serotonin reuptake inhibitors (SSRIs).

Many people have experienced the relieving of depression symptoms with medication for depression. That said, different types work better for different people; a doctor or psychiatrist can help you find the right one for you. If your doctor starts you on a medication for depression, make sure to consult with them before stopping the medication, changing the dose, or starting a new one. 

How to manage symptoms

Again, meeting with a mental health professional is generally recommended if you’re experiencing signs of depression, since symptoms typically won’t resolve without professional treatment. You might also ask your healthcare provider about implementing the following evidence-based self-help strategies, which may help reduce the severity of your symptoms and increase the efficacy of therapy and (if applicable) medication. 

Exercise regularly

Research suggests that regular exercise may be one of the most effective natural methods for managing depression. That said, certain symptoms—such as fatigue, lack of motivation, and body pain—can make it hard to engage in physical activity. For this reason, it might be helpful to start with small goals rather than getting intimidated by the prospect of committing to a strict, structured routine. 

Even 10 minutes of walking around your local park or exercising lightly in your home can be beneficial for your well-being. You might then aim to gradually build up to longer intervals more times per week. You may notice some symptom improvement as you go, which can act as momentum.

Practice good sleep hygiene

Depression can interrupt your sleep schedule, either causing you to sleep too much but still feel tired or to experience insomnia. Depression and sleep problems also have a bidirectional relationship, meaning that depression can cause sleep disruptions and sleep disruptions can worsen symptoms of depression. 

To get the recommended seven to nine hours of sleep per night, you might try to implement some sleep hygiene practices, such as:

• Create a restful space for sleeping (quiet, dark, cool, no screens)

• Go to bed and wake up at similar times each day

• Avoid caffeine in the afternoons and evenings

• Avoid alcohol before bed

• Spend time building a relaxing bedtime ritual, such as taking a warm bath and reading a book

Engage in mindfulness for mental health

Mindfulness means tapping into a state of awareness of your thoughts, feelings, and surroundings in the present moment, without judgment. Practicing mindfulness may help you slow down, reduce stress, identify potentially negative thought patterns, and avoid rumination. Research suggests that practicing mindfulness may help improve symptoms of mood disorders like depression.

To practice mindfulness, you can simply find a quiet place to sit or lie still and take a few deep breaths to bring your attention to the present moment. Notice how you feel, both mentally and physically. Are you happy, sad, or angry? Are you cold, hungry, energetic? You might take note of your environment as well, identifying the smells, sounds, sights, and textures around you. Doing this for a few minutes each day may help you feel calmer and more aware of the current state of your body and mind. Keeping a mood diary and doing yoga are other ways you might practice mindfulness.

Connect socially

It's common to want to withdraw from others when you're living with depression, but isolation can worsen symptoms. Plus, studies suggest that having a strong support network may help alleviate symptoms of depression. To connect socially, you might text a friend you haven’t spoken to in a while, make phone calls to relatives who live far away, take a walk with a roommate or family member, or engage in spending time catching up with a neighbor. You might also seek out depression support groups that can connect you with people who are experiencing similar challenges.

Incorporate nutritious foods into your eating habits

A wealth of nutritional psychiatry research links eating patterns and mental health. In particular, reduced depression symptoms appear to be connected to eating fruits, vegetables, whole grains, and antioxidants as regularly as possible. Studies indicate that limiting red and/or processed meats (in favor of lean meats or plant-based proteins), high-fat dairy products, high-sugar foods, and refined grains may help reduce symptoms as well. 

While there’s no “magic diet” to cure a mental illness and each individual's dietary needs and food availability may vary, generally aiming to incorporate nutrient-dense foods often may be helpful to your mental health. Be sure to talk with your doctor before significantly altering your eating patterns.

Managing or relieving symptoms through therapy

Again, meeting with a mental health professional like a therapist is typically recommended for those who are experiencing symptoms of depression. A therapist can listen to you discuss your feelings and experiences without judgment and help you discover healthy coping strategies that may reduce symptoms. They can also teach you techniques for learning to recognize and then shift distorted thoughts that may be exacerbating negative feelings or moods and may recommend other treatment approaches too as needed.

If symptoms like fatigue, depressed mood, or lack of motivation make the prospect of traveling to and from in-office therapy appointments seem intimidating, you might try exploring online therapy instead. An online therapy service like BetterHelp can match you with a licensed therapist who you can meet with from home via phone call, video call, and/or in-app messaging. Peer-reviewed studies on the topic suggest that online therapy may be “at least as effective” as in-person therapy when it comes to the treatment of depression and other conditions.