Dealing with depression: 12 tips to help you cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Depression is hard, but support is out there. We explore the importance of self-care and key coping skills, like meditation, to help you navigate depression.
Depression is a complex condition affecting millions of people globally. It hijacks mood, outlook, and the joy of daily life in an often debilitating way.
The good news? While managing depression takes work, with the right knowledge, professional support, and self-care, you can get through the darker days and come out the other side. Let’s dive deeper into what depression really is.
What is depression?
It’s more than feeling blue. When dealing with depression, it's easy for outsiders to brush it off as "just feeling sad." But clinical depression is far more serious than a temporary case of the blues. It's a challenging mental health condition that makes it hard to feel hope, joy, motivation, or interest in life.
Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think, and how you act. Fortunately, it is also treatable.
Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.
— American Psychiatric Association
The low mood and darkness of depression can linger day after day and start impacting your work, relationships, health routines - basically everything.
Depression also often comes with physical symptoms like constant fatigue (no matter how much you sleep), appetite changes leading to weight shifts, or even unexplained aches and pains.
Some common signs of depression
1. Persistent sadness or emptiness: It's not just about feeling down, it's a constant sense of sadness or emptiness that doesn't seem to lift, even during typically joyful moments.
2. Loss of interest in activities: Things that once brought joy and excitement now feel dull and uninteresting.
3. Changes in sleep patterns: Sleep might become a struggle, with nights spent tossing and turning or oversleeping during the day.
4. Physical symptoms without a clear cause: From headaches to digestive issues, depression can manifest in physical symptoms for seemingly no apparent reason.
5. Feeling of worthlessness or excessive guilt: Negative thoughts about oneself, constant self-criticism, or overwhelming feelings of guilt about everyday actions can take over the mind.
Depression is unique to every individual, and these signs can vary in intensity and duration. But the bottom line is, facing depression can feel like a battle on both a mental and physical level.
12 tips to help you cope with depression
When depression strikes, remember you have power. Arm yourself with coping strategies to help stabilize and ground you.
1. Identify your unique triggers
If you deal with depression regularly, keep a journal to spot patterns, for example, whether seasons or events tend to deepen or trigger your depression.
2. Lean on your support network
Don't isolate yourself. Reach out to friends, family, or support groups. Sometimes, a listening ear is the best medicine.
3. Practice being present in the moment
Techniques like deep breathing or mindfulness meditation can help ease the symptoms of depression, leaving you feeling calmer and better supported in your own mental health. Try a few guided meditations or simple breathing exercises and see how you feel.
💙 Try this guided meditation on Easing Depression.
4. Get moving
Physical activity can have a powerful impact on mood. Even a simple walk can boost your spirits. Or you can try a daily guided movement practice like Daily Move with Mel Mah.
5. Nourish yourself with nutritious foods
A balanced diet provides energy and stable blood sugar to help you feel your best mentally and physically. Treat your body with care.
6. Prioritize sleep
Lack of sleep exacerbates depression. Develop a soothing bedtime routine that sets you up for restful nights.
💙 You might consider starting your evening wind down with a sleep-centric guided practice like Quieting the Mind and Body with Prof. Megan Reitz.
7. Avoid alcohol and drugs
Sometimes it can be tempting to pour a drink at the end of the day to help ease symptoms of depression, but alcohol itself can be a depressant and can sometimes make symptoms worse.
💙 If you’re looking to unwind at the end of the day consider a guided meditation that’s focused on easing the symptoms of depression.
8. Set realistic goals
Tasks feel less daunting when broken into small, actionable steps. Celebrate each success you’ve accomplished. Feelings of progress can uplift your mood.
9. Avoid making important life decisions
If you’re feeling depressed, hold off on major decisions where possible. Your judgment may be clouded when you’re feeling low. Instead, give yourself grace and make those tough choices when you’re in a better mind.
10. Invest in restorative self-care
Prioritize your self-care routine and carve out even a short amount of time each day to do something soothing for yourself - cook, create art, soak in a bubble bath, take a few moments to breathe deeply. You and your mind are worth nurturing.
💙 Meditation is a great self-care practice. Try this Trusting the Unknown guided meditation for support.
11. Seek professional help
Get professional help if symptoms start interrupting your day-to-day life. Therapists and mental health professionals provide personalized guidance, treatment plans, and, most importantly - hope.
12. Consider medication if needed
For some, prescribed medications combined with therapy provide vital relief. It's essential to seek medical treatment if required.
Navigating depression can often feel like trudging through a dense forest, but every step forward counts. These tips aren't just words on a page, they're invitations to take action in your life.
You can make it through the darkness with self-compassion, consistency, and customized care. Relief is around the corner.
Meditation for depression
Meditation has become a well-researched and highly regarded tool for combating depression. It's more than just a trendy buzzword; it's a practice that has been used for thousands of years to calm the mind and body.
💙 Try our Rethinking Depression Masterclass with Dr. Steve Ilardi. You’ll learn six science-backed strategies for overcoming depression pitfalls and living a more vibrant life day to day.
The practice emphasizes mindfulness and awareness, and for those struggling with depression, meditation can provide an oasis of peace and balance.
Here are a few of the benefits of meditation for depression:
Lowers stress hormones like cortisol that exacerbate depression and anxiety. This calms both mind and body.
Builds self-awareness and acceptance of emotions, often the first step in healing.
Sharpens concentration and focus, which depression frequently dulls.
Promotes equanimity, resilience, and mind-body connections.
It's accessible anytime, and complements other treatment approaches.
While meditation alone usually isn't sufficient for moderate-severe clinical depression, combined with therapy, medication, and self-care, it can be a powerful addition to your mental health toolkit.
Self-care isn't selfish, it's essential
You've heard it before – take care of yourself. But what does self-care mean when you're dealing with depression?
It's about honoring your needs and creating a personalized routine that feels good for your mind and body. From spending time with your pet to indulging in your favorite book, self-care is your unique blend of comfort and joy. Don’t be afraid to tap into this when you’re in a tough place.
4 meditation styles to help ease depression
The practice of meditation doesn't have to be complex or time-consuming. Even a few minutes a day can make a significant difference. Here are a few types of meditation have been found to be effective in managing depression:
1. Mindfulness meditation
What it is: Mindfulness meditation is about being fully present in the moment without judgment. This practice helps individuals connect with their thoughts and feelings without reacting to them, fostering a sense of detachment and control.
How it helps: By learning to observe thoughts and feelings without becoming overwhelmed, we can develop resilience and avoid the cycle of rumination that often accompanies depression.
How to practice: Begin by finding a quiet space to sit and focus on your breath. Allow thoughts to come and go without judgment, gently returning your focus to the breath whenever the mind wanders.
💙 Try this Relaxed Open-hearted Presence guided meditation.
2. Loving-kindness meditation
What it is: This practice involves sending well wishes and love to yourself and others. It's about cultivating a sense of compassion and empathy.
How it helps: Loving-kindness meditation can help break self-criticism and negative thinking patterns, replacing them with positive affirmations and compassion.
How to practice: Sit comfortably and silently repeat phrases like "May I be happy, may I be well" extending these wishes to others in your life.
💙 Try a guided version of this practice to get yourself comfortable with the technique. Loving Kindness Meditation with Tamara Levitt is our go-to.
3. Transcendental Meditation™
What it is: Transcendental Meditation™ involves the repetition of a specific "mantra" (a word or sound) in a specific way to help the mind settle into a state of "transcendence."
How it helps: This type of meditation has been found to reduce symptoms of depression and anxiety by calming down the nervous system.
How to practice: Transcendental Meditation™ is generally taught by certified instructors. If interested, you may seek a local practitioner to guide you through the process.
4. Body scan meditation
What it is: Body scan meditation involves mentally scanning the body from head to toe, paying close attention to sensations, tension, and relaxation.
How it helps: This practice helps create a mind-body connection, bringing awareness to physical sensations, and can be particularly helpful in recognizing and releasing physical manifestations of emotional stress.
How to practice: Lie down and mentally move through each part of your body, noting sensations, warmth, tension, or relaxation. Take your time, allowing awareness to deepen with each breath.
💙 If you prefer a guided practice, try this 10 minute Body Scan meditation with Tamara Levitt.
Incorporating these different types of meditation into a daily routine can offer a natural and empowering way to alleviate some of the symptoms of depression. However, it's essential to note that while meditation can be a powerful tool, it is not a replacement for professional medical advice and treatment when needed.
The key is customizing your toolbox with coping mechanisms that work uniquely for you. Stay patient and know there are always resources available if you need them.
Coping with depression FAQs
What are the 5 types of depression coping strategies?
Depression coping strategies vary widely and can be categorized into five main types:
Problem-solving strategies: Taking action to tackle issues head-on.
Emotional support strategies: Leaning on loved ones for encouragement and empathy.
Cognitive strategies: Reframing how you think about challenges.
Distraction strategies: Finding healthy distractions like hobbies.
Avoidance strategies: Temporarily taking a step back from problems if needed.
Each strategy may be appropriate in some situations but can be problematic if overused. It's best to use various coping strategies rather than relying on one.
What can people do to cope with depression?
Coping with depression involves a blend of professional support, self-care, and personal strategies, including:
Seeking therapy or counseling.
Considering medication under the guidance of a healthcare provider.
Making time for activities that bring you joy.
Practicing mindfulness or meditation.
Building and maintaining a support network of friends and family.
Implementing healthy lifestyle choices such as proper sleep, diet, and exercise.
What are some positive coping skills used for mental health?
Focus on constructive habits like:
Daily meditation or breathwork
Getting your body moving with exercise
Expressing yourself through creative outlets
Making connections with your community
Setting small, achievable goals to build confidence
Seeking professional support if needed
What are the 3 basic approaches to treating depression?
Treating depression usually involves a combination of the following three basic approaches:
Psychotherapy: This includes various therapeutic techniques like Cognitive-Behavioral Therapy (CBT) and talk therapy to explore thoughts, feelings, and behaviors.
Medication: Antidepressants, prescribed and monitored by a healthcare provider, can be effective in treating symptoms.
Lifestyle changes: Implementing positive lifestyle choices like regular exercise, proper nutrition, sleep, meditation, and stress management can support overall wellbeing and ease depression symptoms.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
