How To Get Over Depression: 7 Helpful Mental Health Tips
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Depression is one of the most common mental health conditions, affecting nearly 300 million people worldwide. While it is a complex mental illness that can lead to a variety of challenging symptoms, it is also a very treatable disorder. If you’re living with depression, there are several scientifically proven techniques for managing depressive symptoms that you can implement regularly (in addition to adhering to a treatment plan that may include therapy and medication). Below, we’re going to discuss seven such strategies and how you can incorporate them into your everyday life.
Defining depression
Depression is a mental health condition that can cause persistent feelings of sadness, fatigue, and lack of motivation, along with various other mental and physical symptoms. Depression technically encompasses several different disorders, including major depressive disorder, persistent depressive disorder, and seasonal affective disorder. The symptoms of these disorders can affect how an individual feels, thinks, and behaves. They can lead to difficulty performing at work, caring for oneself, and maintaining relationships. Depression can also be comorbid with mental health conditions like anxiety, substance use disorder, and post-traumatic stress disorder.
Symptoms of depression
Symptoms of depression can vary depending on the individual, but commonly include:
- Sadness
- Trouble focusing
- Fatigue
- Feelings of guilt, worthlessness, or hopelessness
- Disruptions in sleep routine
- Irritability
- Restlessness
- Loss of interest in activities once enjoyed
- Changes in appetite
- Persistent aches and pains
- Digestive problems
- Suicidal thoughts or attempts
Feeling depressed for more than weeks at a time can be a sign of major depressive disorder, especially in adolescents, who may struggle to articulate their emotions. Changes in appetite or eating habits, alongside shifts in mood, often co-occur with persistent sadness or irritability. In children, unexplained stomachaches or headaches can affect day-to-day functioning and signal deeper issues. Sometimes, underlying medical conditions can mimic or exacerbate these signs, so a thorough evaluation is often important.
How to manage depression symptoms: Seven helpful tips
A growing body of research on depression continues to provide us with numerous insights into how to navigate symptoms of depressive disorders. While the first-line treatments for depression are typically medication and therapy, the following techniques can supplement those modalities and help you improve common emotional, physical, and mental symptoms.
1. Build a support network, including a mental health professional
The people who make up your support system can encourage you, ground you emotionally, help you with problem-solving, and listen when you want to talk.
Your support system can comprise people from many different areas of your life, including friends, family, mental health and medical professionals, mentors, and others. You can also look for depression support groups—either in your area or online—which can connect you with a built-in network of people who understand what you’re going through.
2. Make sure to get enough sleep
It is estimated that 75% of people living with depression experience interruptions in sleep. Experts also believe that there is a bidirectional relationship between depressive symptoms and sleep: Depression can cause sleep problems, and trouble sleeping can exacerbate symptoms of depression.
Because of these disruptions, a consistent sleep routine can play an important role in managing depressive symptoms. A wealth of studies suggests that a good night’s sleep helps foster mental and emotional resilience, while chronic sleep deprivation can lead to negative thoughts and emotional distress.
Here are some steps you can take to achieve a better night’s sleep:
- Create a sleep routine
- Maintain a balanced diet
- Create a restful environment
- Avoid naps during the day
- Exercise regularly
- Utilize stress-management techniques
3. Journal to learn how to find patterns in depression symptoms
There is evidence that putting your thoughts and feelings about depression on paper can help you decrease depressive symptoms. In one study, 40 people living with depression were given 20 minutes a day to journal about their emotions. The results of follow-up questionnaires showed that symptoms of depression in participants were significantly decreased after the exercise.
Journaling gives you the chance to process your feelings and express yourself in a healthy way. It also allows you to look back on previous entries that may provide insights into your specific symptoms, including how they are progressing, their frequency, and when they typically appear or worsen. You may notice that certain symptoms arise based on where you are, who you’re with, what time of the day it is, or even what you’ve eaten.
4. Set reasonable goals to learn how to get over depression
Developing achievable objectives regarding your depression can help you stay focused on treatment, promote a sense of self-control, and provide you with motivation. Research shows that setting goals can promote positive outcomes during treatment for depression. But there is also evidence that goal-setting is more difficult for those who live with depression. If you’ve had trouble creating objectives for yourself, consider using the SMART approach to help ensure your goals are achievable. SMART is an acronym that’s meant to help you set goals that are Specific, Measurable, Attainable, Relevant, and Time-based.
When setting goals, start with a list of questions to ask yourself:
- What motivates me?
- What interests me?
- What would I do more of if I could?
- What do I want?
- What do I care about, or what did I care about before I felt this way?
- Where do I want my life to go?
- What brings me joy?
- What are my dreams and hopes?
Using your answers to those questions and the SMART approach, you can develop a list of short- and long-term goals. If you’d like additional support, a licensed therapist can help you come up with goals that work based on your symptoms and current treatment plan. As you work to achieve your goals, consider tackling the smaller, easier-to-achieve objectives first and then working your way up to the bigger ones. And be sure to celebrate each time you accomplish a goal.
5. Meditate
Research suggests that meditation can help reduce depressive symptoms. One of the main goals of meditation is to quiet your mind, which can help you better recognize negative thought patterns that may be underlying symptoms like sadness, lack of motivation, or loneliness. In addition to decreasing stress that may lead to depression symptoms, meditation can improve sleep quality, enhance memory, and heighten focus. There are several different forms of meditation that you can practice, including mindfulness, progressive relaxation, and focused attention.
6. Volunteer
Giving your time and support to others can provide several benefits when it comes to depression. In addition to having a positive impact on your community, studies show that you can decrease symptoms of depression by volunteering. Helping others can boost your mood, take your mind off depression symptoms, give you a sense of purpose, and allow you to provide support to people who may also be going through difficult times. Consider donating your time to a non-profit you support or a local organization that may need volunteers.
7. Get active
Exercise is a proven method of addressing the mental and physical symptoms associated with depressive disorders. If you’re experiencing tiredness or fatigue due to depression, physical activity can increase your energy levels and help you control your sleep. Exercise can also help you focus, improve physical health disorders that may contribute to depression, and produce endorphins that boost your mood.
In an analysis of 25 studies on the efficacy of exercise for depression, researchers concluded that physical activity can decrease depressive symptoms. The analysis specifically noted that consistent exercise over a long period of time likely produces the best results. To incorporate exercise into your daily routine, consider joining a gym, going for frequent walks, or taking up running, biking, or swimming. You can also focus on activities you already know you enjoy, like hiking, playing a sport, or gardening.
Maintaining a healthy diet and tracking weight gain or weight loss alongside eating habits can be a practical way to notice subtle shifts. Even small changes in what and when you eat might affect your energy and motivation to stick with treatment. For some people, cutting back on alcohol can reduce sleep disturbances and lessen feelings of being depressed. Pairing structured routines with talk therapy offers tools to understand triggers and strengthen coping skills.
Online therapy with a mental health professional for depression
Online therapy is a research-backed method of improving symptoms of depression. In a study of over 1,200 patients, researchers found that online cognitive behavioral therapy significantly reduced depressive symptoms, results that were sustained for six months post-treatment. Cognitive behavioral therapy is a widely utilized form of treatment that helps individuals reframe negative thought patterns that may be underlying maladaptive behaviors and emotions, such as those related to depression.
If you’re living with a depressive disorder or a similar mental health-related concern, consider utilizing an online therapy platform like BetterHelp. BetterHelp works with thousands of mental health professionals who have a range of specialties and areas of expertise and can help you address your specific depression symptoms. If you’re struggling to leave your home, or you’re not comfortable meeting with a therapist in person, you can participate in online therapy remotely, through video call, voice call, or in-app messaging.
Online therapy lets you talk about your worries without traveling to an office, which helps if new places make you anxious. Video sessions can keep you on track when you’re depressed and struggling to stay consistent. Automatic notes and reminders help manage work, family, medical conditions, and alcohol consumption. Quick messages or calls between sessions let you work through setbacks. Being at home makes it easier to open up. If your mind wanders, pause, reflect on what you’ve learned, and talk with your therapist. Virtual sessions may also make it simpler to address alcohol use alongside your other concerns. Over time, regular online therapy can build confidence and help you move from feeling depressed to finding better ways to manage your mood. Even if you’re not tech-savvy, practicing logging in shows how easy it can be to talk in a familiar setting.
Takeaway
How do you find the right therapy to get over depression?
Considering the symptoms you are experiencing right now, treatment goals, and your personal preferences are involved in finding the right therapy that will work. Seeking professional help from a licensed therapist or mental health professional will give you a chance to explore possible therapy options such as CBT and mindfulness-based therapy.
Sometimes, talk therapy can support you early on when exploring options for treating depression that align with your lifestyle. For those diagnosed with clinical depression, integrating medication and brain stimulation therapy might be discussed after assessing the response to psychotherapy. If your provider confirms major depressive disorder, exploring different therapy formats can help you feel more engaged.
What vitamin is a natural antidepressant for people with depression?
There is no specific vitamin that can be a natural depressant, but it is said that vitamin D may help and is considered one of the most common natural antidepressants. This vitamin plays a role in the function of the brain and the regulation of an individual's mood.
Some people with mild depression also report reduced chronic pain after improving vitamin D levels. Before adding any supplement, it may be wise to get depression diagnosed by a qualified professional so you can get your depression treated appropriately. You may also notice that steady weight gain often corresponds with improvements in energy and outlook.
What factors make and build depression?
There are different factors as to why someone has depression. These can be a combination of genetic, environmental, biological, and even psychological factors. Depression is also triggered by stress, trauma, chronic illness, hormonal imbalance, and even social support from your friends and family.
A lack of access to an experienced healthcare provider can sometimes allow stressors to develop depression unchecked. In a severe form, everyday decisions may feel impossible, making day-to-day life a struggle. Skipping out on a healthy diet can worsen energy levels and mood, and people often report intense irritability before noticing low mood and other mood shifts.
Will depression end on its own, or do people with depression need support and therapy?
There is no specific evidence that depression may end on its own, but with some mild cases, early diagnosis and prevention may improve over time. Seeking professional guidance and having a great support system can be a big help in overcoming severe depression. Without the right treatment and changes in your lifestyle, depression has the chance to worsen over time.
Addressing physical medical conditions early on can also help prevent depression by reducing physiological stress. In severe cases, therapy combined with medication may be needed to manage complex symptoms. Professional help can also guide you through any other symptoms, such as sleep changes or concentration issues, and you can talk about thoughts of self-harm with a trusted counselor can be a critical step in recovery.
Is there an end to depression?
Depression can be managed and improved. The symptoms of depression can also be improved and mitigated with the right guidance and support from professionals. Self-care and lifestyle changes can help prevent a relapse.
You might keep feeling depressed for at least two weeks before noticing improvements when treatment starts working. Tracking moments of low mood can help your therapist tailor strategies to your needs. Some people also notice weight loss when they begin effective treatment, especially if appetite changes accompany mood shifts. Continuing care after experiencing depression can reduce the chances of a relapse.
What can I do instead of taking antidepressants?
There are many alternatives to antidepressants, such as regular physical activities, therapy, and social support from your family and friends. Some natural treatments, like journaling and mindfulness techniques, work for some individuals.
Managing stress through exercise can curb increased appetite and boost energy. Mindful practices tend to affect the brain similarly to medications, but without pharmacological side effects. Building strong routines around sleep and work can balance daily life and improve your overall mood.
What vitamin gets rid of depression?
There is no single vitamin that can get rid of depression. Still, some minerals and vitamins can help with the symptoms of depression, such as Vitamin B12, D, magnesium, and omega-3 fatty acids.
For people with diabetes, monitoring blood sugar while supplementing with Vitamin D or B12 might require extra caution, especially if they also consume alcohol. Some individuals find their appetite returns within a few weeks of consistent supplementation and diet improvements. While no vitamin cures cancer, nutrients like magnesium and omega-3s can still support mood health alongside formal medical care.
How can we boost serotonin?
Exercising and eating foods that are rich in serotonin can boost serotonin levels. Examples of foods that you can eat are bananas and turkey. You can get a natural source of serotonin by going outside in the morning because of sunlight exposure. You can consider social interaction with others and therapy to regulate serotonin levels.
Adolescents may benefit from knowing that eating certain nuts and seeds is one example of a simple habit that helps serotonin production. Several types of exercises, from yoga to running, can stimulate serotonin release naturally. Engaging in talk therapy or talk-based activities like group discussions can foster social connections that support serotonin balance.
How much B12 should I take for depression?
You should not take a supplement without the guidance of a medical professional. Based on research, it is suggested that an individual can take only 1 mg of vitamin B12 daily. However, it is still very important to consult your healthcare provider so that they can give you a proper assessment, the right dosage, and recommendations on what you need to take.
Even if you're depressed, missing that daily dose might worsen concentration and fatigue. Even mild deficiency can sometimes heighten irritable moods before more serious symptoms appear. If a B12 shortage goes untreated, especially in children, it may lead to misdiagnosis or delayed diagnosis of low mood and other mood-related issues. Always address any thoughts of suicide with emergency support rather than adjusting supplements on your own.
What is the root of all depression?
Depression has no single root cause. Some causes and trigger factors contribute to its severity. Depression can be the result of many factors, such as stress, trauma, genetics, and unresolved emotional struggles and challenges.
Coping with a significant death or the pressures of pregnancy can trigger deep emotional shifts in some individuals. Changes in food intake or nutrient deficiencies sometimes interact with genetics to influence mood. Persistent negative thinking patterns may also play a key role in how someone experiences depression.
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