Self-Care Tips To Help Cope With Depression

Depression is one of the most common mental health conditions in the United States. If you are experiencing signs of depression, getting the help you need and creating self-care strategies can help you cope.

Recognizing the Symptoms of Depression

Recognizing the symptoms is the first step toward feeling better. Everyone feels down from time to time, but depression is more than temporary feelings of sadness. People living with depression may experience:

• Avoiding people and activities that used to be enjoyable
• Eating or sleeping too much or not enough
• Feeling helpless or like nothing matters
• Increased conflict with family and friends
• Trouble concentrating
• Low energy
• Mood swings
• Unexplained aches and pains
• Using alcohol, smoking or other drugs to cope
• Suicidal thoughts or self-harm

If you've experienced several of these symptoms for more than two weeks, talk with your primary care provider.

If you or someone you know is in immediate danger or having thoughts of suicide, call or text the Suicide & Crisis Lifeline at 988, or go to the nearest emergency room. Help is available 24/7. 

Options for Treating Depression

Depression is treatable. Gowri Gouda, DO, who provides psychiatric services at ProMedica Physicians Behavioral Health – Lenawee, says treatment looks different for each person.

Your health provider will ask about your symptoms, thoughts, feelings and behaviors. This will help them determine the type of depression and the best course of treatment. Some common types of depression include:

• Major depressive disorder: symptoms such as sadness or loss of interest affect daily life; onset of symptoms may occur after childbirth (sometimes called postpartum depression)
• Persistent depressive disorder (dysthymia): long-lasting symptoms that may be less severe but ongoing.
• Seasonal affective disorder (SAD): depression related to seasonal changes and reduced sunlight.
• Adjustment disorder: depressed mood following major life stressors

“Care for depression is a collaborative process based on a patient’s history, values and comfort level,” explains Dr. Gouda. “We are here to provide information about the pros and cons of different treatment options. Sometimes, it can take some time to find the best treatment option.”

If you live with depression, your healthcare provider may talk with you about psychotherapy (talk therapy), antidepressant medication, light therapy and/or alternative medicines.

Self-Care Strategies to Help Cope

Consistent self-care can be especially helpful for those living with depression. These strategies can turn into new habits and routines that will support your mental health for years to come.

Living with depression can make self-care feel overwhelming. Smart small and aim for consistency rather than perfection. Self-care doesn’t need to be expensive or extravagant. Here are some ideas from Dr. Gouda:

• Move your body, outside when possible. Physical activity, especially outdoors, can help with anxiety and depression. It can also boost mood and self-esteem. Even on cloudy days, spend time outside to help improve your mood.
• Enjoy a wholesome diet. A diet full of fruits, vegetables, whole grains, lean meats, eggs, beans and nuts can improve your happiness. Drinking water is always key!
• Engage in social activities. Stay connected to people who are caring, well-meaning and can positively impact your life. Laughing together is a bonus! Laughing produces chemicals that can help with anxiety and depression.
• Practice calming breathing. Take a moment to focus on your breathing. Count to four as you inhale, then count to four again as you exhale – repeat this several times. Calm your mind by taking these full, even breaths.
• Get plenty of sleep. Your mind needs time to rest and recuperate each day. Aim for seven to eight hours of sleep per night. Try your best to be consistent with the time that you wake up and go to bed each day, even on the weekends.
• Avoid smoking and drugs, and limit alcohol. Tobacco, drugs and alcohol affect your physical and mental health. Using substances to cope isn’t healthy. It can make existing mental health conditions worse.

Dr. Gouda says it’s common for people experiencing depression to withdraw from others, including their loved ones. They become less active in their daily lives, which can unfortunately make depression worse and harder to overcome.

“Even though it can feel difficult, gently pushing yourself to stay engaged in activities and connections that are known to improve mood can support your recovery and help build resilience over time,” says Dr. Gouda.

If you think you may have depression, start by talking with your primary care provider. They can help connect you with the care and resources you need. Living with depression can be challenging, but there is hope. With support, treatment and self-care, many people begin to feel better.

Gowri Gouda, DO
This article was reviewed and approved by Dr. Gowri Gouda. Dr. Gouda provides psychiatric services at ProMedica Physicians Behavioral Health - Lenawee. View her profile.