Dealing with depression on your own can be tough, but there are self-help strategies that can make a real difference.

Nevertheless, it’s always best to seek help if your depression is severe or persistent.

Here are some things you can try on your own that have proven to improve or dissolve symptoms:

1. Change your daily routine

• • Set a schedule: Depression can make time feel meaningless. Creating a simple routine can help bring structure to your day.
  • Start small: Don’t overload yourself. Try adding just one small positive habit at a time.

2. Move your body/be more active

• • Exercise: Physical activity improves mood by boosting the release of endorphins. Even a short walk outside can help.
  • Yoga and stretching: These can be calming and help relieve tension.
  • Sunlight exposure: Getting outside for at least 15 minutes can boost vitamin D levels, which also help regulate our temperament.

3. Watch your diet

• • Eat brain-boosting foods: Omega-3s (found in fish, walnuts, and flaxseeds) and antioxidants (found in berries, greens, and nuts) can help normalize mood.
  • Avoid processed foods: Too much sugar, alcohol, and caffeine frequently worsen mood.

4. Improve sleep quality
   

• • Set a sleep schedule: Go to bed and wake up at the same time every day to control your circadian rhythm.
  • Limit screens before bed: Blue light from phones or TVs can interfere with sleep.
  • Try relaxation techniques: Meditation, deep breathing, or reading before bed can help.

5. Engage in something you enjoy

• • Hobbies: Even if you don’t feel like it, try doing something you used to enjoy. Art, music, writing, or gardening can be therapeutic.
  • Social interaction: Isolation makes depression worse. Even texting a friend or joining an online community can help.

6. Challenge negative thoughts

• • Practice self-compassion: Don’t be too hard on yourself. Acknowledge that depression is not a personal failure.
  • Cognitive reframing: Notice when you’re thinking negatively and challenge those thoughts. (Example: Instead of telling yourself, “I’m a failure,” try “I had a setback, but I can try again.”)

7. Try mindfulness and relaxation
   
   

• • Meditation: Apps like Headspace or Calm can guide you through meditation.
  • Journaling: Writing down thoughts and feelings can help you manage strong emotions.
  • Deep breathing: Try techniques like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8).

8. Reduce stress

• • Limit social media: Constant comparison can worsen psychological issues.
  • Say no to extra responsibilities: Don’t overload yourself when struggling.
  • Practice gratitude: Listing three small things you’re grateful for each day can help you focus on the more positive aspects of life.

9. Seek support/help

• • Talk to someone you trust: A friend, family member, or support group can be a lifeline during difficult moments.
  • Join a support group: There are many online and in-person groups for mental disorders.
  • Seek professional help: Consider getting professional help if depression persists or is too severe to deal with alone. It’s a sign of strength, not weakness.
  • Get treatment: Therapists, counselors, or doctors can provide support and treatment, including talk therapy or medication if needed.

Aside from the most popular methods I just mentioned, these are some additional self-help strategies that may help with depression:

10. Cold exposure therapy

• • Cold showers: Cold water exposure may activate the nervous system, improving mood and energy levels.
  • Cryotherapy or ice baths: Some studies suggest they reduce inflammation and boost dopamine concentrations.

11. Laughter therapy
    
    

• • Watch comedies: Movies, stand-up, or funny videos can give you an emotional boost.
  • Laughter yoga: This combines breathing exercises with laughter to relieve stress.

12. Music therapy

• • Uplifting music: Listening to your favorite or upbeat songs can improve your attitude.
  • Playing an instrument: Experimenting with sounds can be therapeutic, even if you’re not a musician.

13. Aromatherapy

• • Essential oils: Scents like lavender, citrus, and peppermint can enhance temperament and relaxation.
  • Candles and incense: Pleasant smells can create a calming atmosphere.

14. Grounding techniques

• • 5-4-3-2-1 method: Identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste to help ground yourself in the present.
  • Holding ice cubes: A strong sensation like the cold can pull your attention away from distressing thoughts.

15. Nature therapy

• • Spending time in nature: Walking in a forest, sitting by a river, or hiking can aid in lowering mental strain.
  • Gardening: Getting your hands in the soil has been linked to increased serotonin levels.

16. Art therapy
    
    

• • Painting or drawing: Expressing emotions through art can be a great outlet and easier than communicating them verbally.
  • Adult coloring books: These can be a form of meditation and rest.

17. Volunteering or helping others

• • Random acts of kindness: Doing something nice for someone else can heighten dopamine release.
  • Volunteering: Helping a cause you care about can provide a purpose.

18. Vision boards and future planning

• • Creating a vision board: Collect images and quotes that inspire you to set positive goals.
  • Small future plans: Having something to look forward to gives a sense of hope. Even if it’s something as simple as just a coffee date.

19. Pet therapy

• • Spending time with animals: Pets provide companionship and unconditional love.
  • Animal-assisted therapy: If you don’t have a pet, consider volunteering at an animal shelter.

20. Deep pressure stimulation

• • Weighted blankets: These can decrease anxiety and improve sleep.
  • Self-hugging: Crossing your arms and squeezing gently can have a calming effect.

21. Self-talk and daily affirmations

• • Positive affirmations: Saying things like “I am enough” or “I am strong” daily can help shift a negative mindset toward a more optimistic one.
  • Mirror work: Looking at yourself in the mirror and speaking kindly to yourself will do wonders for your self-esteem.

22. Dance therapy
    
    

• • Dancing freely: Moving your body to music can release endorphins and lift your mood.
  • Structured dance classes: Salsa, Zumba, or other dance styles can also be a great social activity.

23. Feng Shui and decluttering

• • Rearrange your space: A clutter-free, well-organized environment improves mental clarity.
  • Let go of unused items: Cleaning up can be an accomplishment and make you feel more in control.

24. Sun gazing at sunrise or sunset

• • Natural light therapy: Watching the sunrise or sunset assists in regulating your circadian rhythm.

25. Try “the 5-minute rule”

• • If you feel too weighed down to start something, commit to just 5 minutes.
  • Understand that starting is the hardest part. Once you begin, you may continue naturally.

26. Change your environment

• • Go to a new place (library, café, park, museum) to break the cycle of negative notions in your head.
  • Rearrange furniture or redecorate your room to refresh your space and mindset.

27. Try ASMR or binaural beats

• • ASMR (autonomous sensory meridian response): Soft sounds, whispers, and tapping can trigger relaxation.
  • Binaural beats: Certain frequencies of sound may help with focus, winding down, and mood.

28. Use “opposite action” (from DBT therapy)

• • If depression makes you want to stay in bed, do the opposite (get up, take a shower, go outside).
  • Acting against your emotions can help alter your state.

29. Play video games (mindfully!)
    

• • Some games (like cozy or puzzle games) can provide accomplishment.
  • Avoid addictive or extremely competitive games if they increase stress.

30. Become a beginner at something

• • Learning something new (like chess, coding, or a new language) can reignite curiosity and engagement.
  • Progress in even small ways can boost confidence.

31. Use a timer for small tasks

• • Set a timer for 10-20 minutes and do a small task (dishes, emails, journaling) if things feel insurmountable.
  • Short bursts of activity frequently lead to bigger progress.

32. Try the “paper rip” technique

• • Write your pessimistic thoughts on a piece of paper, then rip it up or burn it safely.
  • This symbolizes letting go of destructive beliefs.

33. Try a sensory reset

• • Squeeze a stress ball to receive tactile feedback and to crush mental tension.
  • Drink something warm (tea, coffee, or hot chocolate) to create comfort.
  • Listen to natural sounds (rainfall, ocean waves) to soothe your mind.

34. Practice gratitude
    

• • Instead of criticizing your body, thank it for what it does for you. For instance, “Thank you, legs, for carrying me today”.
  • Self-compassion has been shown to enhance self-esteem and attitude.

35. Try handwriting a letter to your future self

• • Write about what you’re feeling now and what you hope to achieve in the future.
  • Open it in 6 months or a year and reflect on your progress.

36. Reduce decision fatigue

• • Plan meals or outfits to save valuable mental energy.
  • Use simplified routines to remove unnecessary stress.

37. Hug therapy

• • Hug someone for 20 seconds (if you’re comfortable with it). Deep hugs release oxytocin, the “love hormone,” which can reduce strain.
  • If no one is around, hug a pillow or weighted blanket for a similar effect.

38. Set a “no bad-mouthing yourself” rule

• • Don’t say things to yourself that you wouldn’t say to your friends.
  • Replace self-criticism with self-compassion.

39. Track your progress
    

• • Trace your habits in a fun way (stickers, points, or an app like Habitica).
  • Turn small victories into a game for motivation.

40. Engage in “silent time”

• • Turn off your phone and sit in silence for 5-10 minutes.
  • Observe your thoughts without judgment to reduce mental overload.

41. Keep a “smile file”

• • Save screenshots, notes, or photos of happy memories and kind words.
  • Look at them on rough days as a reminder that good moments exist.

42. Try guided self-hypnosis

• • Apps and YouTube videos can guide you through positive subconscious reprogramming for self-esteem and healing.

43. Write down 3 wins at the end of each day
    

• • Write down three things you did right (“I drank water,” “I got out of bed,” “I answered an email”). They don’t have to be big.
  • Celebrating even small successes builds momentum.

44. Create a personal “coping box”

• • Fill a box with things that comfort you (letters, photos, a soft blanket, a journal, calming tea).
  • Use it when you feel down.

Final thoughts

Depression makes everything feel heavy and exhausting, but even small micro-actions can add up and create a positive snowball effect over time.

You don’t have to try everything at once. It’s often much better to start with one or two strategies that feel manageable instead of risking overwhelming yourself.