Depression can feel overwhelming. After all, it affects everything—your physical, emotional, and cognitive abilities. It might feel like every task takes a monumental effort. Once you recognize you are suffering from depression, you should take the first steps to address this as a medical issue. You might need medication and/or therapy to get you through this. When it gets really hard, know that it’s okay to meet yourself where you are. If you can only manage one thing on this list, that’s great! And remember, it’s best to ask for help.

1. Get the Right Amount of Sleep

Depression causes sleep disturbances. Often, people sleep too much, though some sleep too little. Whether your depression is causing you to have insomnia or hypersomnia, try to develop a sleep schedule. Getting into a routine is one major way you can avoid getting lost in the fog of depression.

2. Practice Mindfulness

Mindfulness is no easy task, and it takes practice to get the hang of it. Start by taking a step back during stressful situations. Notice your surroundings. Make a note of your emotions. Breathe deeply in through your nose and out through your mouth. Stay for a few moments in your sensory details. Ask yourself what you see, smell, taste, hear, and feel. Engaging in these strategies will help you be more present in moments where you feel like you might get carried away.

3. Get into an Exercise Routine

No matter how simple it is, all exercise is beneficial. Get moving in whatever way works best for you! Take walks outside. Spend time in nature. Get in the habit of undertaking activities that get you in public (and into sunlight!). Add mindfulness to your workouts by incorporating yoga or tai chi.

4. Eat a Balanced Diet

It might seem obvious, but healthy foods sustain a healthy mind. While it might feel more comforting to binge on processed foods, in the long run, this won’t help you. It’s also easy to forget to eat. Both of these issues can worsen your depression. Your mind needs proper nourishment to boost your mood. Pay attention to your mind-body connection—when your body needs food, all other parts of you do too.

5. Keep a Journal

Part of nurturing your mental health means knowing and understanding your emotions. Take note of how you feel at different points in the day. Write down meaningful daily events, no matter how small they are. This will help you refocus from generalizing your whole mood (“I’m depressed and everything is terrible”) to getting specific (“my project and presentation didn’t turn out how I thought they would”). Breaking your life into bite-sized, documentable pieces can help you feel more in control.

6. Make Time for Joy

Depression will likely dampen your enjoyment of everything you once did for fun. You might not feel like doing things for pleasure anymore. Instead, try working them into your routine. While it’s not an overnight fix, try giving yourself an hour per day to do activities that once made you happy. Allow yourself the space to recharge. Try not to feel guilty about enjoying something, and don’t overthink it. Make a list of the things that make you feel good. Keep doing them when you can!

When Should you get Professional Help?

Depression is best addressed with a therapist by your side. While being open with your friends and family about your struggles is good, it might not be enough. You’ll likely benefit most from one of the many types of behavioral therapies a licensed therapist can guide you through.

If you feel you’re struggling with depression, reach out to us to find a good fit for a therapist to get your mood back on track.