What can you do yourself to treat depression?

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

Exercising, getting my sleep schedule in order, and setting goals were the things that helped me the most.

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.

I started by lifting weights again for just 5 minutes, 3x a week. And while that is little, it allowed me to get started and gradually increase the intensity and frequency.

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 helps 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.

This was the single best thing I did to enhance my mood. It allowed me to have some energy and to get out of bed once more.

• • 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.

I did a social media detox for a couple of weeks and felt much more relaxed since I felt pressured into a state of constant availability.

• • 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.

Antidepressants in combination with psychotherapy made life livable for me, although the talk therapy felt a bit awkward at first.

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.

My goal was to start a mental health blog about depression to help others, which is something that’s a lot more positive and productive to focus my energy on, rather than ruminating and feeling sad.

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.

I didn’t believe it at first, but your living space can be considered your internal state in a way. And if your mind is in chaos, your room is likely also in disarray, and vice versa.

That’s why you should avoid and clean up messy spaces to give yourself some structure in your mind while doing something constructive.

• • 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.

• • I still enjoy playing video games to this day, and they help keep my mind off the more stressful parts of life. Just be mindful not to misuse them to escape facing reality!

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.

• • Even though I felt miserable, I started being grateful simply for being alive and having the chance to experience life.

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.

• • That’s extremely hard for perfectionists and is something I still struggle a lot with myself. I often see the negative parts of myself instead of the good ones. But make it a point to concentrate on your positives too!

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.

• • I’m content since I went to the gym, did some chores, and worked on my blog today.

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.

Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.

It would certainly go a long way toward my dream of creating a thriving, supportive community!