Self-help for depression: 10 methods and resources (2023)

When depression leaves you feeling tired and empty, trying some simple self-help methods can lighten the load.

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Sadness, lack of energy and motivation, little interest in things you used to enjoy – all these symptoms of depression can make it difficult to take care of yourself on a day-to-day basis.

depression affects16.1 millionadults in the United States each year. So while depression can feel isolating and frightening, know that you are not alone.

while the gold standardtreatments for depressionare therapy and sometimes antidepressants, there are many things you can do along with your treatment plan to feel better.

Here are 10 self-help methods you can try.

1. Make your own personal care list

You are unique and what works for others will not necessarily work for you. Make a list of things you can do when you need to lift your mood or feel overwhelmed.

Once you've made your list, save it somewhere you can easily access it. Better yet, save it to your phone so it's always handy. Then, when you need it, you can pull it out and review some ideas that helped you before. They may include just what you need right now.

Items in your customizeddepression self carelist can include:

• listening to a favorite song
• color or draw
• call or text a friend
• looking at a precious photo album
• knit or craft
• practicing yoga, tai chi, or other light exercise
• doing stretching exercises
• take a short walk around the block
• doing somethingbreathing exercises

2. Start a daily routine

Depression comes with a variety of unwanted thoughts and feelings. Journaling what you are feeling can provide a useful outlet for your emotions, giving you some distance from unhelpful thoughts. This distance can help you process difficult emotions.

If you like, try sitting down for a few minutes and writing down what you're thinking and feeling. Allow yourself to face these thoughts with acceptance. They may feel bad, but feel them notyouplace.

Journaling can also help you keep track of the things, people, or places that make you feel better or worse, so you know where to move forward and what to avoid next time.

Journaling can also help you break out of negative thinking cycles. Writing about what you feel can help you.have conscienceof unwanted thoughts, so that you canlet them goand latelyreplace themwith tools.

As with any habit, setting aside regular time to journal can help you get the most out of it. You can download a mood tracker app to measure your mood over time, or set aside half an hour a day to sit down and write down whatever comes to mind.

Ready to start journaling?Check out these 64 journal prompts to help get you started.

3. Try an online self-help guide

There are excellent worksheets and self-help guides. These resources are designed to help you learn about depression, get in touch with your emotional health, and provide tools you can use to start feeling better.

You might want to try these free online self-help guides:

• HeClinical Intervention Centeroffers many worksheets, workbooks, and fact sheets on depression. You can browse and try out a few that seem right for you.
• Hedepression self help guideof the NHS has a 30-40 minute online guide based oncognitive behavioral therapy (CBT).
• HeSelf-Help Guide for Depression and Moodsof the NHS can help you understand depression and unwanted thoughts and show you how to look after yourself, stay well and deal with setbacks.

4. Focus on the routine

Having a routine can be comforting and help you feel more balanced in your daily life. Over time, sticking to a consistent routine can also help you adopt more consistent patterns of behavior and mood.

It's not always easy to stick to a routine, but remember that repetition is the key to success. To start, try taking small steps towards a routine that feels good to you, and give yourself small nudges when you deviate from it.

sleep schedule

Regular sleep is important to maintain your mental and physical health. With depression, you may find that you sleep too little or too much.

Try to keep regular sleep and wake times, even when you're not sleepy yet. Over time, you'll naturally start to feel tired and wake up at the same time every day, even on weekends.

It can be helpful to monitor your sleep habits using a phone app likesleep score. Meditation apps likehead spaceoCalm, it can provide sleepcasts or ambient noise to help you fall asleep.

If you like to read, it can be a great way to relax. You could even try a depression-specific book likeChange your brain, change your life, which is about changing your thought patterns.

regular exercise

Exercising regularly can be a big help in managing depression. Exercise releases feel-good endorphins and can make you tired, helping you sleep better at night.

Take a 20-minute walk, ride a bike, swim, dance – there are so many great ways to get your body moving.Investigationeven shows that weight lifting can help with the symptoms of depression.

To make exercise part of your routine, you can decide to:

• go for a walk every day after work
• go for a run twice a week before class
• practice yoga on weekends
• dance along to a favorite album several times a week

Find a way to fit regular exercise into your routine, and you might start to feel more energized.

5. Get Your Nutrients

What you eat can also affect how you feel. It may be fine in the short term to eat comfort foods high in carbohydrates, saturated fats and processed foods, but these foods can make you feel sluggish and tired.

Eating fruits and vegetables, along with whole grains and healthy fats, can help you have more energy, sleep better, and feel more motivated.

6. Talk about it

Talking to someone you trust about how you feel can help lighten your load. It could be a friend, partner, family member, spiritual advisor, or other important person in your life.

If you are uncomfortable talking about your mental health condition with others, it can sometimes help to have someone to cheer you up or distract you.

Psychotherapy, one of the gold standard treatments for depression, involves talking to a professional who understands your experiences and knows how to help you. Sharing what's going on with you can help you feel supported and less alone.

You might also consider asupport groupfor depression Here, you'll meet others in similar life situations, and finding common ground can help you feel less alone.

7. Create a little corner of peace

A quiet corner is easy to set up and can be a place for you in your own home that relaxes you when you need a break. Your goal is to provide a peaceful zone filled with things that bring you positivity.

Inspired by the Montessori teaching method, the peace corners aren't just for kids, they can be anything you want them to be.

Find an area in your home that you can fill with comfort items like plants, stress balls, fluffy pillows, a yoga mat, candles, and books. You can spend time there every day or just when you are having a hard time controlling your depression symptoms.

8. Spend time outdoors

Getting out in the sun provides much-needed vitamin D forincrease serotonin levels, a neurotransmitter in the brain that regulates mood. If your serotonin levels aren't where they should be, you may experience symptoms of depression.

By making sure you're getting enough vitamin D, you can boost your serotonin levels and therefore improve your overall mood. Even 15 minutes a day has benefits. You can also try vitamin D supplements or use a light box, especially if you live in an area that doesn't get much sun during the day.

Be sure to consult a mental health professional to see if a light box is right for you.

9. Listen to a podcast

Some people find listening to podcasts to be a useful distraction. There are many mental health podcasts that can help you feel connected and less alone:

• tell me what you are proud ofwith Dr. Maggie Perry offers insight into real therapy sessions with real clients.
• happier, a podcast with Gretchen Rubin, talks not only about depression but also about happiness and how to find more of it.
• Within mental health, the Psych Central podcast hosted by Gabe Howard, has tons of episodes to choose from, from depression, relationships, personality, grief, and more.

10. Keep a list of numbers to call

Depression can make you feel very alone, but you don't have to go through it alone. Keeping a list of numbers you can call as needed can help you remember that support is available.

Your list will be unique to you. You can include the number of your doctor, your therapist, a trusted friend, or a community group or organization that understands what you are going through.

You might also consider adding some of these hotlines:

Next steps

Depression can be a difficult diagnosis, and sometimes even figuring out how to help yourself is a feat. Fortunately, there are some great ideas to get you started and think about what might best help you manage your symptoms and take care of yourself.

If you haven't already, consider reaching out to a therapist or doctor for advice and support. There are many options available to help you start feeling better.

Treating depression can take time. So when you hit a roadblock, remember that you're trying (as evidenced by the fact that you're reading this right now!), and that's something to celebrate. Take it easy and give yourself the time and space you need to start feeling better.