What to do when depression takes over?

There are numerous avenues that you can take when depression seems to be taking over your functioning.  It is often important to start making some changes that you can implement to have a more positive impact on your mood and functioning.  Here are few examples:

1. Maintain a consistent sleep schedule – our sleep patterns can directly impact our mood, so having good sleep hygiene can have a really good effect on our bodies.  Explore some relaxation techniques to facilitate this process, such as listening to soothing music on a low volume, taking a hot bath/shower before going to bed, drinking a warm non-caffeinated beverage are a few ideas.
2. Self-compassion – sometimes, when you feel down/low about yourself, it is a good idea to be your own coach and remind yourself that it is okay to feel pain/sadness, which is a natural part of being a human being.  Try to be kind to yourself and avoid being overly self-critical if you are struggling. 
3. Physical exercise and being outside – Physical exercise, even if it is in small and short doses, can release hormones into our bodies that help us to feel happier and more positive.  And exposure to the sun, giving us more vitamin D, helps increase our energy and mood.  They have specific light bulbs that emit the same rays as sunshine that you could even put in your home if there is no sunlight out!
4. Healthy distractions – it is helpful to find activities or hobbies that help keep your mind busy and provide you a sense of happiness and fulfillment.  This doesn’t have to be a grand/big commitment.  It could be something as simple as reading a few pages from your favorite book, listening to music/dancing, working on a puzzle, etc.  The important part is that this activity needs to be engaging and create a sense of enjoyment, even if it is only for a few minutes. 
5. Reach out to a friend – Don’t be shy to call a friend, family, or close person to talk to.  You do not necessarily need to tell them that something is bothering you or share the details of what is bothering you.  If you can talk about those things, that is great too, but it is not necessary again.  Just giving someone a call to ask them about their day and how they are doing can be a good distraction, and most of the time, that person really appreciates someone taking the time to show interest in them!  And usually, we feel good when we can help other people feel good.
6. Seek counseling – When all else fails, seek therapy to have someone to help you work through the turmoil you are feeling.  Having a non-biased perspective can be really helpful, and also, having a soundboard to bounce ideas off of can be productive.