How To Cope With Depression: Tips, Techniques, And Treatment Options

Symptoms Of Depression

Individuals experiencing depression might not realize that others are not experiencing the same symptoms, causing them to ignore their depressive feelings and avoid seeking support until their symptoms worsen. 

If you’ve wondered if you have depression or if the feelings you’ve been experiencing are “normal,” there are some common signs and symptoms to look for that may help you decide if you should seek professional treatment. 

These symptoms often occur consistently and may continue for days, weeks, months, or years: 

• Feeling sad, lost, empty, hopeless, or generally unhappy
• Losing interest or enjoyment in activities you previously enjoyed (socializing with friends, food, sex, hobbies, etc.)
• Changes in sleeping habits ranging from insomnia to spending most of your time sleeping or in bed
• Exhaustion and a lack of energy that interferes with daily activities
• Appetite changes, weight gain, or weight loss 
• Anxiety, agitation, or restlessness
• Slowed thinking or difficulty paying attention
• Feeling worthless or not good enough (often in conjunction with overthinking past mistakes or failures)
• Feeling guilty about situations that aren’t your fault or are out of your control
• Difficulty making decisions
• Difficulty remembering situations 
• Physical symptoms, such as headaches or muscle pain

Not everyone with depression will experience all of the above symptoms, and there may be other signs of depression you’ve experienced that are not on this list. If you think you may have depression, it may be best to reach out to a mental health professional for a diagnosis and treatment plan for depression tailored to your individual needs. 

Diagnosing Depression

How common is depression? It may not be the same for others, and your coping technique may also differ. Learning about the symptoms of depression may help you better identify the disorder. If you’re unsure of how severe your symptoms are or would appreciate other resources to help you determine if you’re depressed, online depression assessments may be valuable tools.  

Online assessments may ask questions to gauge your current emotional state and give you a general idea of how it compares to symptoms of depression. Ultimately, a formal diagnosis must come from a professional—typically your doctor or a mental health provider. 

To obtain a diagnosis, your therapist may conduct the following diagnostic steps:

• Physical exam: A physical exam uses lab tests to help rule out physical symptoms of a different health problem, such as hormonal issues, thyroid abnormalities, or sickness. 
• Psychological evaluation: A psychological evaluation may include a discussion of your symptoms, thoughts, feelings, or behavior patterns, including when they began and any notable events that may have happened to you.
• DSM-5: Your therapist may consult the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders: Fifth Edition) to verify the criteria for the type of depression you could have.

An official diagnosis may come as a surprise to some, while others expect the outcome. Either way, the official diagnosis may lay a foundation for how your treatment plan will commence. 

Coping Strategies

Trying to figure out how to stop being depressed? While counseling for depression or any other form of help from a professional therapist can be a beneficial treatment strategy, some individuals find it difficult to seek professional treatment and support.

There are many possible reasons for difficulty in reaching out for help, varying from person to person. If you aren’t ready to reach out yet, there are techniques you can try to ease some of the symptoms you’re experiencing.

Stay Connected

Isolation is one common symptom of depression that may lead to a cycle of loneliness or withdrawal. Withdrawing from the people around you may seem intuitive when you’re depressed, but staying connected to a few people you trust and who know you well may be beneficial.  

Studies show that social connection to your community, family, or chosen family can benefit your mental health. Whether you discuss your feelings or something else, you may start to feel better. 

Practice Self-Care 

Engaging in activities you usually enjoy may feel exhausting if you’re experiencing depression. If you find it particularly difficult to practice self-care, begin with something that doesn’t take much energy. This low-energy activity may look different for each person. What is available to one may not be to another.

There are a few low-energy activities you might try: 

• Taking a hot bath with a bath bomb or candles
• Trying a shower bomb or shower scrub
• Putting on lotion 
• Curling up to read in comfortable pajamas
• Eating a snack
• Taking a 5-minute walk with your pet or a friend
• Singing a song you like 
• Spending a few minutes in nature
• Drinking a glass of water
• Ordering delivery 
• Playing a board game or card game with someone you love
• Playing with your pets
• Playing a video game that brings you joy
• Making a jar of potential activities and doing the first one you pull 

Don’t Neglect Your Physical Health

Even if exercise sounds difficult, eating a nutritious diet or going outside for a short walk can be natural cures for depression. These activities are beneficial to the body. Studies show that sunlight can improve overall mood and boost the body’s vitamin D levels. 

For those who struggle to leave home, a sunlight-mimicking lamp may be valuable. Salt lamps may also cause happier feelings, but practice caution if you have pets or young children, as the salt content on the lamp may cause salt build-up in the body if ingested. 

Sleep Well 

Sleep irregularities are another potential symptom of depression. If you can, practice positive sleep hygiene techniques. At times, a soothing cup of herbal tea and an enjoyable book at bedtime could help you feel calm and comfortable. 

Consider the following sleep hygiene tips: 

• Turn off any electronic devices one hour before you are ready to sleep 
• Turn off the light when you lie down to sleep
• Don’t work in your bed if you work remotely, as it may cause you to associate your bed with productivity instead of relaxation 
• Don’t drink caffeine before you sleep 
• Don’t snack before you sleep 
• Try to avoid conflict before you sleep. Leave uncomfortable conversations for tomorrow. 
• Ensure a comfortable temperature in your bedroom 
• Ensure a comfortable mattress and pillow 
• Ensure a comfortable bed size

How To Treat Depression 

If you have never looked for a therapist, many opportunities may be available. Consider looking through a directory of mental healthcare providers that are part of your health insurance network. You may find this information on the insurance company’s website or call them directly.

You might also choose to do an online search through a directory listing all mental health professionals in your area. Often, these sites contain detailed information on each professional and allow you to select a therapist or counselor who best matches you.

You may also decide to talk to your primary care physician about options. This way, you may gain a firm referral from a medical professional you have a history with. 

Once you’ve got a list of potential treatment providers, call or communicate online to learn more about them. After choosing a therapist, you may discuss treatment options, including the following. 

Anti-Depressant Medications

Anti-depressant medications can come in a few common types, although there may be some outliers. Your healthcare provider may give you a complete list of options. Speak to your doctor about medication options before you use a medication to ensure complete education about side effects or warnings that come with it.  

Selective Serotonin Reuptake Inhibitors (SSRIs) 

SSRIs are one of the most prescribed anti-depressants. These medicines often increase the level of serotonin (a chemical messenger in the brain) and block its resorption or reuptake, ensuring enough is available for interaction with nerve cells. They are often ideal for moderate to severe depression, and while many have side effects, they may decrease with time.   

Serotonin And Norepinephrine Reuptake Inhibitors (SNRIs) 

A newer anti-depressant, SNRIs, may affect serotonin and norepinephrine uptake, which could help mood and transmit information through the brain. 

Tricyclic anti-depressants (TCAs) 

TCAs are among the earliest anti-depressants used for treatment but have mostly been replaced due to their high number of side effects. 

Monoamine Oxidase Inhibitors (MAOI) 

MAOIs are typically anti-depressants recommended when others have provided little improvement in mood or symptoms or have caused too many side effects that interfere with the patient’s daily life. They often work to rebalance brain chemicals thought to cause depression.