Five Tips for Coping with Depression

Fifty percent of all adults ages 18-24 and one-third of adults overall in the US reported symptoms of anxiety and depression in 2023, according to the Census Bureau’s Household Pulse Survey. Whether you are dealing with a current depressive episode, or a low mood that has lasted longer than normal, there are simple ways you can support yourself to get back to feeling better quicker. Getting back to basics is a gentle way to show yourself compassion during periods of depression. 

Here are five quick tips to try when you are feeling depressed:

1. Start your day by doing something kind for yourself

This might look like showering, or it might not. You could make a cup of tea to drink quietly, do some simple stretches, or change into lounge-worthy clothes that are separate from your nighttime pjs. This helps to transition into the beginning of your day.

2. Get fresh air or sunshine

Research shows being outside can lower our stress levels and ground us. Bonus points if we are able to get a walk-in, or a few minutes of sunshine to help elevate our mood even more!

3. Build a routine

During periods of depression, it is not uncommon to get out of our routines with sleeping, eating, and other basic necessities. Finding ways to create small, achievable routines can help us take care of our mental health. Creating a regular sleep schedule, staying hydrated, and eating regularly can help you get back on track. 

4. Journal your thoughts 

Journaling is a helpful way to express ourselves honestly and compassionately. Write your thoughts, affirmations, or what you’re hoping for in the next few days. Writing down gratitude or appreciation lists can help reshape your focus and bring mindful awareness to how your thoughts impact your mood. 

5. Reach out for support

Depression is not something you have to deal with on your own. Talking to a friend, family member, or therapist can reduce shame about depression and increase connection and support for your experience. 

Depression can be really difficult to navigate, and you do not have to do it alone! Get to know me, request an appointment, or visit Lifeologie Counseling’s resource page to learn more about our creative, collaborative approach to treating depression.