Tackling depression as soon as symptoms develop can helpTrusted Source people recover more quickly. Even those who have experienced depression for a long time may find that making changes to the way they think and behave improves their mood.
The following tips may help people deal with a depressive episode:
1. Track triggers and symptoms
Keeping track of moods and symptoms may help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode.
Individuals can use a diary to log important events, changes to daily routines, and moods. They can consider rating moods on a scale of 1–10 to help identify which events or activities cause specific responses. People should consult a doctor if symptoms persist for 14 days or moreTrusted Source.
2. Stay calm
Identifying the onset of a depressive episode can be unnerving. Feeling panicked or anxious is an understandable reaction to the initial symptoms of depression. However, these reactions may contribute to low mood and worsen other symptoms, such as loss of appetite and disrupted sleep.
Instead, individuals can try to focus on staying calm. Remember that depression is treatable, and the feelings will not last forever.
Anyone who has experienced depressive episodes before may wish to remind themselves that they can overcome these feelings again. They should focus on their strengths and on what they have learned from previous depressive episodes.
Self-help techniques, such as meditation, mindfulness, and breathing exercises, can help a person learn to look at problems in a different way and promote a sense of calmness. Self-help books and phone and online counseling courses are also available.
3. Understand and accept depression
Learning more about depression can help people deal with the condition. Depression is a widespread and genuine mental health disorder. It is not a sign of weakness or a personal shortcoming.
Accepting that a depressive episode may occur from time to time may help people deal with it when it does. It is important to remember that it is possible to manage symptoms with treatments, such as lifestyle changes, medication, and therapy.
4. Separate yourself from the depression
A condition does not define a person — they are not their illness. When depression symptoms begin, some people find it helpful to repeat, “I am not depression, I just have depression.”
A person can also remind themselves of all their other aspects. They may also be a parent, sibling, friend, spouse, neighbor, and colleague. Each person has their own strengths, abilities, and positive qualities that make them who they are.
5. Recognize the importance of self-care
Self-care is essentialTrusted Source for good physical and mental health. Self-care activities are any actions that help people look after their well-being.
Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself.
Basic self-care activities include:
eating a balanced diet
engaging in creative activities
taking a soothing bath
However, any action that enhances mental, emotional, and physical health can be considered a self-care activity.
6. Breathe deeply and relax the muscles
Deep breathing techniques are an effective way to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially if a person does this on a daily basis.
Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Many smartphone apps offer guided deep breathing activities, and many are free to download.
Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises.
Read our reviews on meditation apps that can help with depression and anxiety.
7. Challenge negative thoughts
Cognitive behavioral therapy (CBT) is an effective therapy for those with depression and other mood disorders. CBT proposes that a person’s thoughts, rather than their life situations, affect their mood.
CBT involves changing negative thoughts into more balanced ones to alter feelings and behaviors. A qualified therapist can offer CBT sessions, but it is also possible to challenge negative thoughts without consulting a therapist.
Firstly, a person can notice how often negative thoughts arise and what these thoughts say. These may include, “I am not good enough,” or “I am a failure.” Then, they can challenge those thoughts and replace them with more positive statements, such as, “I did my best,” and, “I am enough.”
8. Practice mindfulness
A person can take some time every day to be mindful and appreciate the present moment. This may mean noticing the warmth of sunlight on the skin when walking to work or the taste and texture of a crisp, sweet apple at lunchtime.
Mindfulness allows people to fully experience the moment they are in, not worrying about the future or dwelling on the past.
A 2017 study suggests that regular periods of mindfulness can reduce symptoms of depression and improve the negative responses that some people with chronic or recurrent depression have to low mood.
9. Make a bedtime routine
Sleep can have a significant effect on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep. To help minimize these effects, people living with depression may wish to try going to bed and getting up at the same time each day, even during weekends.
Establishing a nightly routine can also help. For example, a person can start winding down their day at 8 p.m. For example, they may consider:
sipping chamomile tea
reading a book
taking a warm bath
avoiding screen time and caffeine
It may also be helpful for some people to write in a journal before bed, especially for those who experience racing thoughts that prevent them from sleeping.
10. Exercise
Exercise is extremely beneficial for people with depression. It releases chemicals called endorphins that help improve mood. A 2016 meta-analysis reports that exercise has a large and significant effectTrusted Source on symptoms of depression.
11. Avoid alcohol
Alcohol is a depressant and can trigger episodes of depression or worsen existing episodes. Alcohol can also interact with some medications for depression and anxiety.
12. Record the positives
Depressive episodes can often leave people focusing on the negatives and discounting the positives. To counteract this, people with depression can keep a positivity journal or gratitude journal. This type of journal helps to build self-esteem.
Before bed, a person can write down three good things from the day. Positives can include regular meditation, going for a walk, and eating a healthy, balanced meal.
Learn more about how journaling may help with depression.