When it comes to self-help for depression, small steps can make a big difference. These practical strategies can help you to manage your symptoms and start feeling better.
Challenge negative thoughts
Just because we think something, it doesn’t mean it’s true. Learning how to challenge negative thinking can help your overall mood and self-esteem. Writing down your thoughts is a good way to identify the ones that are making you feel down or depressed. Challenge negative thoughts by asking yourself if there are any exceptions to them.
Stay active and spend time outside
Exercise can boost your energy levels and stimulate hormones that help you to feel good. Spending time outdoors can be a great way to interact with nature and get some sunshine and healthy vitamin D. These things have been proven to help with depression by reducing stress and improving your mood.
Beat the depression cycle by doing things you enjoy
When you’re down, it can be hard to get motivated to do the things that make you feel good. Each day, try to do one thing you used to enjoy, to give yourself a sense of achievement. The activity could be super-simple, such as reading five pages of a book, dancing to a song you like, watching a documentary or spending five minutes drawing.
Talk it out with someone
It’s common to withdraw when you’re feeling depressed, but this can make you feel worse. Try instead to reconnect with friends. Again, make your goal realistic. If you’ve been avoiding your friends, a starting point might be to send a text or to send a reply that you’ve been putting off.
Eat a healthy diet
A healthy diet is one that gives you all the nutrients you need for your physical and mental wellbeing. Research has demonstrated that the following nutrients may be super helpful for dealing with depression:
Protein. Beans, meat, fish, eggs and tofu are all foods that are high in protein. Protein gives you long-lasting energy throughout the day and helps you to feel alert.
B vitamins. These nutrients help to break down energy from your food, so if you aren’t getting enough of them, it can impact your mood. They can be found in wholegrain bread, fresh meat, beans, nuts, and dark green vegetables.
Omega-3s. These are a type of ‘fatty acid’ found in fish, beans, canola oil, nuts and dark green vegetables. They are important for the functioning of your brain. Studies have found that low levels of omega-3 can contribute to depression.
Think about your media consumption
Every day, we’re bombarded with a huge amount of news and information from all around the world. Too much time spent on social media, or gaming or watching TV can be unhelpful in dealing with depression. Try writing down all the things you see in the media you consume that make you feel sad, anxious or drained. Then, write down everything that makes you feel inspired, connected and informed. Think about how you can see less of the things on the first list and more of the things on the second list.
Get creative or learn something new
For many people, being creative is a way to think through hard feelings and experiences. You could write stories or music, draw or paint, or play an instrument. Developing new skills and achieving things can lift your mood. Write a list of things you would like to try and pick one to start with.
Develop a healthy sleep routine
Good sleep is one of the most important coping strategies for depression. Sleep has a huge effect on our physical and emotional health. A poor sleep routine can affect everything from being able to go to work, to having the energy to see your friends.
Remember that self-help for depression takes time
It can be tough to take on any of these tips when you’re feeling really bad. Coping strategies for depression are very individual. Different things work for different people, so keep trying, even if the first thing you try doesn’t help.
