10 Popular Ways to Cope With Depression

How to Cope With Depression

There are ways to cope with depression in order to nudge your emotional meter to the positive side. The key is taking action at a time when depression may have you lacking energy and enthusiasm. Throwing off the covers and at least putting one foot on the floor will have you starting your day, especially if you can do this within the first five minutes of waking instead of an hour later. The point is to get started. Even small progress is important to record in the win column on your scorecard in order to acknowledge growth and achievement.

While many websites list ways to cope with depression, Empowered Beyond Today searched the Internet and found 10 popular ways people cope with depression:

1. Connect with others – via social media, phone, in person, with pets[i]
2. Do what makes you feel good – Duh! If you had the energy and strength you would do the things you enjoy. Right? However, feelings of depression can take the joy out of enjoyment. Try doing the things you used to love anyway and experiment to find new pleasures in life again.[ii]
3. Care for yourself – Don’t skimp on sleep, but don’t sleep more than 8 hours. Take yourself to the doctor. Feed yourself healthy meals. Take time for self-care and exercise.
4. Remember sunshine – Sunshine can impact mood in people with seasonal affective disorder (SAD). For current research on Vitamin D and depression, visit Vitamin D Council.[iii]
5. Check your thoughts – Self-criticism and negative thoughts can put a grey cloud on an otherwise sunny day, week, month, and life. Keep thoughts in check and make sure you talk to yourself at least as well as you would a friend.[iv]
6. Get honest – Do you feel stuck in a situation, angry, or resentful about an issue? Feelings like these can leave people feeling powerless, overwhelmed, and depressed. In order to combat powerlessness, therapy may be needed to explore options. Refocusing on the areas you do have control over can help. The point is to make progress in the parts of your life where that is currently possible depending on your priorities at this season of your life.
7. Talk with a qualified therapist – Talking with a professional can help people identify and change patterns of thinking and behavior that don’t work. A therapist can also help with the discovery of behaviors that are harmful instead of helpful.
8. Create happiness habits – Choose action steps to incorporate into life like insurance against down days. Inevitably life will have ups and downs. However, by incorporating happiness habits, the downs don’t have to last as long and will help develop resiliency to bounce back up again. In time, bouncing back will become easier, take less time, and will begin to feel like an ebb and flow of life instead of random events that knock you down and leave you in the mud. For example, wake up 15 minutes early each day to breathe in fresh air with a warm cup of tea or coffee, anticipate doing a random act of kindness each day like giving someone a compliment, and exercise.[v]
9. Decrease stress – Stress is often an issue of balance. Too much stress can lead to depression and inaction. Take time to prioritize and plan ways to simplify. For example, stay organized. Keep lists on your phone of errands, groceries needed, etc. Doing these at a planned time instead of randomly throughout the week will free up time. Explore ways to cut back on too many activities while staying connected with others.
10. Re-parent yourself – Talk to yourself as a loving partner or as an understanding parent would speak to a child. For example, instead of reading these words, say them to yourself in the mirror:

“I know you’ve had a difficult day and the situation brought back some old feelings. Even though today was rough, you handled it with grace and you know the truth. The truth is that you aren’t stuck anymore and you know more than you used to know. I’m proud of you, and I love you for being the beautiful, insightful person you are. It’s okay to stop and take a deep breath. This current situation and your current feelings are temporary. This is a season of life, not a destination. Let’s brainstorm some
choices to take care of yourself and to get going again.”

Are you depressed? Take a quiz 

If you feel suicidal, call the National Suicide Prevention Lifeline for help at 1-800-273-8255.

If texting is more within your comfort zone, help is one text away with the Crisis Text Line. Text HELLO to 741741 from anywhere in the USA, anytime, about any type of crisis.

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[i] Smith, M.A., Melinda, et al. “Coping with Depression.” Vitamin D Council, Oct. 2019, www.helpguide.org/articles/depression/coping-with-depression.htm.

[ii] Ibid.

[iii] Cannell, J. MD. “Depression.” Vitamin D Council, February 5, 2018, https://www.vitamindcouncil.org/health-conditions/depression/#.XctijGRKgy9.

[iv] Firestone, L. Ph.D. “Eight Ways to Actively Fight Depression”, Psychology Today, https://www.psychologytoday.com/us/blog/compassion-matters/201110/eight-ways-actively-fight-depression, accessed 11/2/19.

[v] Markway, Ph.D., Barbara “15 Habits that will Grow your happiness”, Psychology Today, October 28, 2013, https://www.psychologytoday.com/us/blog/living-the-questions/201310/15-habits-will-grow-your-happines