Fighting Depression: Tips That Can Help You Cope

Depression is more than just feeling down. It is a mood disorder characterized by persistent feelings of sadness, emptiness, hopelessness, and a loss of interest in things you used to enjoy. These feelings can affect the way you think, feel, and act, making it difficult to function in your day-to-day life.

Symptoms may vary from person to person and even from day to day. The most common red flags include:

• Changes in appetite, body weight, and sleep patterns
• Fatigue
• Difficulty concentrating or thinking straight
• Uncharacteristic irritability
• Feelings of worthlessness, hopelessness, unfounded guilt, or self-loathing
• Thoughts of death or suicide

Depression is not something you can will yourself to snap out of. It tends to sap your energy, hope, and motivation, and make it hard to do the very things that help the most. Sometimes, even thinking about doing things to help can seem exhausting or impossible to carry out. However, difficult does not mean impossible. There are things you can do to help you feel a little better day by day.

The following are some strategies that, when practiced consistently, can help you learn how to cope with your symptoms of depression. They can lift the heavy fog and enable you to feel happier, healthier, and more hopeful again. The key to success is to start small and gradually build up from there.

Tips To Help You Cope If You Are Fighting Depression

Reach out and stay connected Depression makes it hard to reach out for help. You may feel too exhausted to talk, ashamed of what you are going through, or afraid of being a burden. You may even want to isolate and withdraw from others.

Without support, it can be difficult to maintain a healthy perspective and sustain the needed effort to beat it. Reaching out to a friend or loved one who makes you feel safe and cared for, and who is a good listener, can make a world of difference.

Other ways of connecting can help draw you out of yourself and give your mood an even bigger boost. Finding small ways to help or support someone else or taking care of a pet can add meaning to your life when you’re struggling. Studies have shown that doing things that give you a sense of purpose or make you feel needed are powerful antidotes to depression.

Join a support group A support group for people who suffer from depression is a safe space where you can meet with others dealing with similar issues. In a group, people can understand where you are coming from, share experiences, draw comfort from one another, and exchange tips on what helps and what doesn’t.

Do things that make you feel good Try to engage in social activities even if you don’t feel like it, and push yourself to do things you used to enjoy. Pick up a former hobby, journal, visit a museum with a friend, or try something new. Your depression may not lift immediately, but if you keep at it, instead of waiting to be in the mood, you will gradually start to feel more upbeat and energetic.

Create a wellness toolbox Make a list of things you can do that help give your mood a quick boost. Then try implementing a few of them every day. Some good ideas are to call a friend, listen to music, read a good book, work on a hobby, watch a funny video, do something creative, think of three things you are grateful for, do something to help a friend or neighbor, or go for a short walk around the block.

Learn how to manage stress Stress can prolong, worsen, and trigger depression. Set limits on what you do, and create a balanced schedule that includes breaks. Use these to do something that relaxes or energizes you. Practicing relaxation techniques such as deep breathing and progressive muscle relaxation can also help reduce stress and relieve symptoms of depression.

Do some form of regular exercise Even though it may be the last thing you feel like doing, exercise can be one of the most effective ways of boosting your mood. Going for a walk or dancing around the room to some upbeat music, for instance, can give your mood and energy a substantial boost.

Studies have shown that exercise can be just as effective as taking an antidepressant to relieve your symptoms. The most beneficial types of exercise for depression are continuous, rhythmic ones that have you move both your arms and legs, such as dancing, walking, swimming, or boxing. If you keep at it, your energy level will gradually improve, and you will feel less fatigued. Aim for 30 minutes a day, breaking it into smaller segments if you need to.

Spend time in the sun Try to spend at least fifteen minutes a day out in the sun. Sunlight boosts serotonin levels, which can help improve your mood. This is a simple way to combat depression.

Challenge negative thinking Depression tends to put a negative spin on things, filling your mind with distorted beliefs that are often pessimistic, irrational, and not based on facts. Practice identifying negative thought patterns that are fueling your depression. When you identify a negative thought, challenge it and reframe it in a more positive, balanced, realistic way.

Journal Tracking your experiences, thoughts, and feelings through journaling can help remind you that today is not indicative of tomorrow. Journaling can also teach you to look at parts of a day instead of generalizing the whole. Make a point of noticing and writing about things that went well, things that were good or meaningful, or any small victory you achieved, instead of just all that was wrong.

Look for things to be grateful for Taking a few moments to express gratitude for things in your life you appreciate can decrease stress and give your mood a boost. Even on the darkest of days, it is always possible to find at least one small thing you can be thankful for if you look hard enough. A beautiful sunset or a text from a friend are simple things that you can celebrate.

Follow a healthy lifestyle What you eat has a direct impact on how you feel. Don’t skip meals, even if you are not hungry, as going too long without food can make you feel tired and irritable. Staying hydrated and eating a balanced, nutritious diet that minimizes sugar, caffeine, alcohol, processed foods, preservatives, and refined carbs is key. Instead, focusing on eating fruits, veggies, lean protein, whole grains, and healthy omega-3 fatty acids can help boost your mood.

Adequate sleep should also be a priority. It can help you feel more balanced and energized throughout the day. Too little or too much can negatively impact your mood. Aim for 7-9 hours of sleep each night, and try to establish a healthy rhythm by going to bed and getting up at the same time every day.

Set attainable goals Instead of overwhelming yourself with long to-do lists, set small, attainable goals such as taking a short walk around the block, making your bed, sorting a pile of laundry, or taking out the trash.

Try doing the opposite of what your depression voice suggests Learn to recognize your depression voice. It will often try to talk you into giving in to your fatigue or some other excuse rather than doing something you might enjoy.

God’s Promises For Those Fighting Depression

God wants you to look to Him when you feel depressed, and to know that He is with you even in the midst of the darkness. He wants to comfort you and lift you up.

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. – Isaiah 41:10, NIV

The LORD upholds all who fall and lifts up all who are bowed down. – Psalm 145:14, NIV

The LORD is near to the brokenhearted and saves the crushed in spirit. – Psalm 34:18, ESV

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28, NIV

You will keep in perfect peace those whose minds are steadfast, because they trust in you. – Isaiah 26:3, NIV

If you need help and support fighting depression, please give us a call today.