How to cope with depressive symptoms in everyday life

Coping with depressive symptoms in everyday life can be extremely challenging and overpowering.

Nevertheless, some strategies and techniques can help. These approaches often combine lifestyle adjustments, mental health practices, and seeking support from professionals and/or loved ones.

I made it a point to establish a sleep schedule I adhered to and to exercise regularly on the same days.

Here are some actionable steps that everyone can take:

1. Build a routine

• • Why it helps

Depression can disrupt your sense of time and motivation. A structured routine provides some much-needed stability.

• • How to do it

• • • Wake up and go to bed at consistent times.

• • • Schedule small, manageable tasks daily, like taking a shower or preparing a meal.

2. Prioritize physical health
   

• • Exercise

Regular physical activity improves mood by releasing endorphins.

Make sure to start small, like taking short walks or stretching, for instance.

I enjoy lifting weights and kickboxing to train my muscles and cardiovascular system.

• • Nutrition

A balanced diet rich in whole foods, fruits, vegetables, and omega-3s supports brain health.

• • Sleep

Practice good sleep hygiene by avoiding screens before bed, maintaining a cool and dark environment, and sticking to a schedule.

3. Practice self-compassion

• • Why it helps

Depression often comes with overly self-critical thoughts.

• • How to do it

• • • Replace negative self-talk with kinder and more realistic thoughts.

• • • Treat yourself as you would a close friend. That means giving yourself permission to rest and take breaks.

4. Engage in pleasurable activities

• • Why it helps

Engaging in enjoyable activities can gradually improve mood, even when you don’t feel like it.

• • How to do it

• • • Listen to music, read, or watch a favorite show.

• • • Explore creative outlets like painting, writing, or gardening.

5. Connect with others
   

• • Why it helps

Social support is crucial for combating isolation and loneliness.

• • How to do it

• • • Reach out to trusted friends or family members.

• • • Consider joining support groups or online communities.

6. Limit stressors

• • Why it helps

Experiencing a lot of stress can worsen depressive symptoms.

• • How to do it

• • • Learn to say no to unnecessary obligations.

• • • Practice relaxation techniques like deep breathing or meditation.

I started doing regular deep breathing exercises for just 5-10 minutes each day, and I feel a lot more relaxed. That’s probably because it engages the parasympathetic nervous system, helping us to wind down.

7. Consider professional help

• • Therapy

Cognitive-behavioral therapy (CBT) or other forms of counseling help to reframe negative thought patterns.

• • Medication

Antidepressants may be recommended if symptoms are intense.

Always consult a healthcare provider for guidance if you’re suffering from severe depression, suicidal thoughts, or are at risk of harming yourself.

• • Emergency help

Reach out to a crisis hotline immediately (dial 988 for the Suicide & Crisis Lifeline in the U.S.) if you feel overwhelmed or have thoughts about hurting yourself.

8. Practice mindfulness
   

• • Why it helps

Mindfulness keeps you present and reduces rumination.

• • How to do it

• • • Use apps like Headspace or Calm to guide mindfulness meditation.

• • • Focus on simple sensations, like the feel of your breath or the texture of an object, to relax.

9. Celebrate small wins

• • Why it helps

Recognizing progress, no matter how small, reinforces positivity.

• • How to do it

• • • Keep a journal of daily accomplishments, even if they seem minor.

• • • Acknowledge efforts like getting out of bed or completing a chore.

10. Limit negative inputs

• • Why it helps

Overexposure to pessimistic news or negative social media can lead to hopelessness.

• • How to do it

• • • Set boundaries around screen time.

• • • Curate your feeds to include uplifting or neutral content.

11. Grounding techniques

• • Why it helps

Grounding techniques pull you out of all-consuming thoughts and into the present moment.

• • Examples

• • • 5-4-3-2-1 method: Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

• • • Hold a cold object or splash cold water on your face to refocus.

12. Volunteer or help others
    

• • Why it helps

Helping others promotes connection and purpose.

• • How to do it

• • • Volunteer at a local shelter, food bank, or community organization.

• • • Offer small acts of kindness, like helping a neighbor or calling to check on a friend.

13. Engage in nature therapy

• • Why it helps

Spending time in nature reduces stress and improves our temperament.

• • Ideas

• • • Go for a walk in a park, in the forest, or beach.

• • • Try gardening or caring for houseplants.

• • • Participate in “forest bathing” by simply being mindful in natural surroundings.

I feel a lot more in tune and relaxed whenever I go for a walk in the forest.

14. Use a mood tracker

• • Why it helps

Tracking your mood helps you recognize patterns and triggers.

• • How to do it

• • • Use apps like Daylio or MoodKit to track your mood.

• • • Keep a simple journal noting how you feel, what you did, and writing down any impactful events.

15. Try body-based practices
    

• • Why it helps

Physical movement aids in letting go of tension and releases endorphins.

• • Ideas

• • • Practice yoga or tai chi for relaxation and mindfulness.

• • • Experiment with dance therapy, or simply play music and move around.

• • • Explore progressive muscle relaxation (tensing and releasing muscle groups).

16. Set micro-goals

• • Why it helps

Accomplishing even tiny tasks can build momentum and snowball into larger improvements.

• • How to do it

• • • Break large tasks into manageable steps. For example, instead of “clean the house,” start with “wash one dish”.

• • • Reward yourself after completing small goals.

17. Reconnect with your sense of purpose

• • Why it helps

A sense of purpose provides motivation and meaning, something everyone needs to live a fulfilling life, in my opinion.

• • How to do it

• • • Reflect on your values and passions. What excites or fulfills you?

• • • Revisit hobbies or interests you once loved.

• • • Explore ways to contribute to causes you care about.

18. Pet or animal therapy

• • Why it helps

Interacting with animals lowers loneliness and stress.

• • How to do it

• • • Spend time with a pet or visit an animal shelter.

• • • Consider adopting a pet if possible.

• • • Explore equine therapy or programs involving trained therapy animals.

19. Experiment with creative expression
    

• • Why it helps

Creativity allows for emotional release and delivers a sense of accomplishment.

• • Ideas

• • • Write poetry, a diary, or a gratitude list.

• • • Paint, draw, or craft.

• • • Play a musical instrument or compose a song.

20. Use humor

• • Why it helps

Laughter can break through feelings of heaviness and lighten the mood, something people suffering from a mood disorder desperately need.

• • How to do it

• • • Watch comedy shows, movies, or funny clips online.

• • • Spend time with people who lift your spirit with humor and kindness.

21. Practice gratitude

• • Why it helps

Concentrating on the positives can counterbalance negativity.

• • How to do it

• • • Keep a gratitude journal and write down 1–3 things you’re thankful for each day.

• • • Express appreciation to someone through a letter or in person.

I frequently told myself that I was thankful just for being alive and having the chance to experience life, no matter how miserable I felt at that time. It’s a luxury not everyone is fortunate enough to partake in.

22. Adjust your environment
    

• • Why it helps

Your surroundings influence your mood. That’s why it’s important to have both a good support network and a decent living environment.

• • How to do it

• • • Declutter and organize your living space.

• • • Open windows for fresh air and natural light.

• • • Use warm lighting and cozy decorations for comfort.

23. Try visualization techniques

• • Why it helps

Visualization can shift your mindset and moderate mental strain.

• • How to do it

• • • Imagine yourself in a calming place, like a beach or forest.

• • • Picture yourself achieving small victories or overcoming challenges.

24. Learn something new

• • Why it helps

New skills stimulate your brain and build confidence.

• • How to do it

• • • Take an online course on a topic you’re curious about.

• • • Learn a new language, craft, or hobby.

• • • Read books or listen to podcasts on subjects you enjoy.

25. Limit stimulants and alcohol

• • Why it helps

Substances like caffeine and alcohol can aggravate mood swings.

• • How to do it

• • • Opt for herbal teas or decaffeinated drinks instead of coffee.

• • • Reduce alcohol consumption and replace it with healthier, non-alcoholic alternatives.

26. Use technology mindfully
    

• • Why it helps

Overuse of technology can lead to overstimulation and stress.

• • How to do it

• • • Schedule tech-free times during your day.

• • • Use apps that encourage mental well-being (Calm, Happify).

My mood improved a lot when I didn’t use social media at all for some weeks, so a social media detox might be something that could help you.

27. Seek meaning in spirituality

• • Why it helps

Spiritual practices can provide solace and connection.

• • How to do it

• • • Meditate or pray in a way that feels meaningful to you.

• • • Attend services or gatherings that align with your beliefs.

• • • Explore philosophical or spiritual texts.

28. Work with affirmations

• • Why it helps

Positive affirmations offset negative thought patterns.

• • How to do it

• • • Repeat optimistic affirmations like “I am strong,” “This feeling will pass,” or “I am enough.”

• • • Write down encouragements and place them where you’ll see them often to get positive reminders.

29. Explore art or music therapy
    

• • Why it helps

These therapeutic approaches allow non-verbal emotional expression, which can be easier sometimes than having to explain yourself verbally.

• • How to do it

• • • Participate in community art or music therapy programs.

• • • Use coloring books for relaxation.

30. Explore aromatherapy

• • Why it helps

Certain scents, like lavender or citrus, lower stress and elevate mood.

• • How to do it

• • • Use essential oils in a diffuser.

• • • Take a bath with scented candles or oils.

• • • Experiment with herbal teas, like chamomile.

Conclusion

Coping with depression is an individual journey that you probably won’t get right from the first try. What works for one person may not necessarily work for another.

Experiment with different techniques and allow yourself the flexibility to adjust your coping strategy based on your needs.

Progress may be slow, but small and consistent efforts add up. Always remember that seeking help is a sign of strength, and support is available.

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