9 Self-Help Methods for Depression

Depressive symptoms including sadness, low motivation and energy, and diminished interest in past hobbies or interests can all make it challenging to take care of yourself daily.

9 Self-Help Methods for Depression

In the US, 16.1 million persons suffer from depression each year. Thus, even though depression can feel frightening and alienating, remember that you're not alone.

There are other things you may do to feel better in addition to your treatment plan, even while therapy and occasionally pharmaceuticals are the gold standards for treating depression.

Here are 9 self-help methods you can try.

Create your own self-care list.

You are unique, and what works for others may not necessarily work for you. Make a list of things you can do to lift your spirits or feel less burdened.

Once you've created your list, keep it somewhere accessible. Better still, keep it on your phone so you always have it handy. Then, when you need it, you can pull it out and review some previous ideas that have helped you. They might just include what you need right now.

Items on your individual depression self-care list may include:

• I'm listening to my favorite music.
• Color or sketch.
• Call or text a friend.
• Looking through a treasured photo album.
• Knitting or handicraft.
• Practice yoga, tai chi, or similar gentle exercise.
• Doing stretching exercises.
• We're going for a little walk over our area.
• Practicing some breathing exercises.

Begin a journaling routine.

Depression causes a variety of unwelcome thoughts and feelings. Journaling about how you're feeling might be a good way to let out your feelings and get away from negative ideas. This distance can help you work through challenging feelings.

If you feel comfortable, consider sitting for a few minutes and writing down what you're thinking and feeling. Allow yourself to face such thoughts with acceptance. They may feel horrible, but that doesn't mean you are bad.

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

Journaling can also help you break out of negative thought patterns. Writing about how you're feeling can help you become aware of unpleasant thoughts, allowing you to let them go and eventually replace them with beneficial ones.

Making time for writing regularly, like any other habit, will help you reap the greatest benefits. You may try installing a mood monitoring software to chart your mood over time or set aside half an hour each day to sit down and write whatever comes to mind.

Try an online self-help guide.

There are some wonderful worksheets and self-help materials available. These resources are intended to help you understand depression, become more aware of your mental health, and provide skills to help you feel better.

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

• The Centre for Clinical Interventions provides numerous depression worksheets, workbooks, and information sheets. You can explore and try out a few that seem appropriate for you.
• The National Health Service's (NHS) Depression Self-Help Guide is a 30- to 40-minute online guide based on cognitive behavioral therapy.
• The NHS Depression and Low Mood Self-Help Guide will help you understand depression and undesirable thoughts, as well as how to care for yourself, keep healthy, and deal with setbacks.

Focus on routine.

Having a schedule can provide comfort and help you feel more balanced in your daily life. Maintaining a constant schedule may eventually lead to more consistent mood and behavior patterns.

It's not always easy to stick to a schedule, but remember that repetition is essential for success. To begin, take tiny steps toward a comfortable habit, gently prodding yourself when you stray from it.

Sleep routine.
Regular sleep is essential for both mental and physical health. With depression, you may find that you are getting too little or too much sleep.

Even if you don't feel drowsy, try to stick to a consistent bedtime and wake-up schedule. Over time, you'll naturally become fatigued and wake up at consistent times every day, even on weekends.

It may be beneficial to track your sleep habits with a phone app such as Sleep Score. Meditation applications like Headspace and Calm can help you fall asleep by playing sleepcasts or providing ambient noise.

If you enjoy reading, it might be an excellent way to unwind. You might also attempt a depression-specific book, such as Change Your Brain, Change Your Life, which focuses on modifying your thought patterns.

Regular exercise.
Regular exercise can be quite beneficial when treating depression. Exercise releases feel-good endorphins and can exhaust you, allowing you to sleep better at night.

There are numerous ways to move your body, like taking a 20-minute walk, riding your bike, swimming, and dancing. According to research, weightlifting may aid in alleviating depressive symptoms.

To incorporate exercise into your daily routine, you may choose to:

• Take a walk every day after work.
• Go running twice a week before classes.
• On weekends, you can practice yoga.
• Dance to a favorite album a couple times every week.

Find a method to include regular exercise into your schedule, and you could just feel more energized.

Get your nutrition.

What you eat can influence how you feel. It may feel nice in the short term to consume comfort foods high in carbohydrates, saturated fats, and processed meals, but they can leave you feeling lethargic and tired.

Eating fruits and vegetables, as well as whole grains and healthy fats, can boost your energy, improve your sleep, and increase your motivation.

Talk about it.

Talking to someone you trust about how you're feeling can help you feel less overwhelmed. This could be a friend, lover, family member, spiritual counselor, or another significant figure in your life.

If you are uncomfortable discussing your mental health with others, it can often be helpful to have someone cheer you up or distract you.

Psychotherapy, one of the gold-standard therapies for depression, entails speaking with a professional who understands your situation and knows how to help. Sharing your situation can make you feel more supported and less alone.

Consider joining a depression support group. Here, you'll meet people in similar situations, and finding common ground can make you feel less alone.

Create a peace corner.

A quiet corner is simple to set up and can be a spot to unwind in your own house when you need a break. Its objective is to establish a quiet environment packed with things that make you happy.

Inspired by the Montessori style of teaching, peace nooks can be anything you want them to be.

Find a space in your home to fill with soothing materials like plants, stress balls, soft pillows, a yoga mat, candles, and novels. You can go there every day or only when you're having trouble controlling your depression symptoms.

Spend time outside.

Getting out in the sun gives you much-needed vitamin D, which boosts levels of serotoninTrusted Source is a neurotransmitter in the brain that controls mood. If your serotonin levels are low, you may suffer depressive symptoms.

Making sure you have adequate vitamin D might boost your serotonin levels and enhance your overall happiness. Even 15 minutes every day is beneficial. You can also try vitamin D tablets or a lightbox, especially if you live in an area with little direct sunlight.

Make sure to consult with a mental health expert about if a lightbox is right for you.

Listen to a Podcast.

Some people think that listening to podcasts is a good diversion. There are many mental health podcasts available that can help you feel more connected and less alone:

Tell Me What You're Proud Of with Dr. Maggie Perry provides a glimpse into genuine therapy sessions with real patients.
Happier, a podcast with Gretchen Rubin, tackles not only depression but also happiness and how to increase it.
Inside Mental Health, Psych Central's podcast hosted by Gabe Howard features a wide range of episodes covering depression relationships, personality, loss, and other topics.

Finally, Depression is a difficult diagnosis to make, and figuring out how to treat oneself can be difficult at times. Fortunately, there are some fantastic suggestions to get you started and thinking about how you may best manage your symptoms and care for yourself. If you haven't already, talk to a therapist or a doctor for help and assistance. There are numerous choices available to help you start feeling better.

Treatment for depression can take time. So, when you hit a roadblock, remind yourself that you're trying (as proven by the fact that you're reading this right now!), which is something to be proud of. Take it easy on yourself and give yourself the time and space you need to start feeling better.