Coping with Depression

Understanding depression

Depression is one of the most common mental health conditions, affecting about 280 million people in the world. While symptoms can vary greatly from one person to another, when you’re suffering from depression, life can seem overwhelmingly bleak and hopeless. It can interfere with your ability to think straight, drain your energy, and make it difficult to get through the day.

Biological, social, and psychological factors can all contribute to depression. The stress and anxiety of modern life, from worries about money, relationships, and health, to loneliness, grief, and the daily onslaught of bad news from around the world, can trigger depression for the first time or exacerbate symptoms if you’ve already been diagnosed.

Whatever the cause of your depression, though, there are strategies that can help you ease negative thoughts, improve your mood, and better cope with the symptoms of depression.

How to get out of depression

Since depression drains your energy, hope, and drive, it can be difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.

It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There is a big difference, however, between something that’s difficult and something that’s impossible.

While recovering from depression isn’t quick or easy, you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. You may not have much energy, but by drawing on all your reserves, you should have enough to take a walk around the block or pick up the phone to call a loved one, for example.

Taking the first step is always the hardest. But going for a walk or getting up and dancing to your favorite music, for example, is something you can do right now. And it can substantially boost your mood and energy for several hours—long enough to put a second recovery step into action, such as preparing a mood-boosting meal or arranging to meet an old friend.

By using the following coping tips, you can make small but positive steps day by day. You may soon lift the heavy fog of depression and find yourself feeling happier, healthier, and more hopeful again.

Tip 1: Build a daily routine that fights depression

Depression can drain the energy you need to take care of yourself. You might find that it’s hard to motivate yourself to get sunlight, exercise, and follow healthy eating and sleeping habits. However, these basic aspects of self-care reinforce one another, and they can go a long way in lifting your mood.

Get moving. Plenty of scientific evidence points to regular exercise being an effective way to relieve symptoms. A 2024 meta-analysis published in the British Medical Journal found that activities such as walking, jogging, dancing, yoga, and strength training all reduced depression.

To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn’t have to be all at once—and it’s okay to start small. A 10-minute walk can improve your mood for two hours. Also consider pairing up with a partner for a little extra socializing as you build your exercise routine. For instance, try joining a running club, dance class, or seeking out tennis partners.

Get a daily dose of sunlight. Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.

For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder (SAD). Some long-term strategies for this might include painting your walls in lighter colors or using daylight simulation bulbs. If you live somewhere with little winter sunshine, try using a light therapy box.

Improve your sleep. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers. Aim for 7-9 hours of sleep each night. Depression typically involves sleep problems; whether you’re sleeping too little or too much, your mood suffers.

Get on a better sleep schedule by learning healthy sleep habits. Try to go to sleep and get up at the same time every day, avoid bright screens within two hours of bedtime, develop a relaxing bedtime routine, and make sure your bedroom is cool, dark, and quiet. If you wake up in the night, keep the lights low, do a quiet, non-stimulating activity, such as reading a book, or practice a sleep meditation using guided imagery.

Eat well. What you eat has a direct impact on the way you feel. For instance, a 2025 review published in Psychology International found that the Mediterranean diet could reduce depressive symptoms by 32 to 45 percent. Mediterranean diet can be particularly high in omega-3 fatty acids, which play an essential role in stabilizing mood.

[Read: The Mediterranean Diet]

On the other hand, a diet that includes too much caffeine, alcohol, sugar, refined carbs, and ultra-processed food can have an adverse affect on your mood. Going too long between meals can also make you feel irritable and tired, so aim to eat something at least every three to four hours.

Tip 2: Reach out and stay connected

Getting support plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When you’re depressed, the tendency is to withdraw and isolate so that connecting to even close family members and friends can be tough.

You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking. Staying connected to other people and taking part in social activities will make a world of difference in your mood and outlook.

Reaching out is not a sign of weakness and it won’t mean you’re a burden to others. Your loved ones care about you and want to help. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and improve your support network.

How to reach out for depression support

Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you; they just need to be a good listener—someone who’ll listen attentively and compassionately without being distracted or judging you.

Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways—both big and small—to help others: volunteer, be a listening ear for a friend, do something nice for somebody.

Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.

Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences. If going to an in-person support group feels too difficult, some of the top online therapy platforms offer virtual support groups.

10 ways to connect with others

1. Talk to one person about your feelings.
2. Help someone else by volunteering.
3. Have lunch or coffee with a friend.
4. Ask a loved one to check in with you regularly.
5. Accompany someone to the movies, a concert, or a small get-together.
6. Call or email an old friend.
7. Go for a walk with a workout buddy.
8. Schedule a weekly dinner date.
9. Meet new people by taking a class or joining a club.
10. Confide in a clergy member, teacher, or sports coach.

Tip 3: Do things that make you feel good

In order to overcome depression, you have to do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.

Do things you enjoy (or used to)

When you’re depressed, the negative thoughts running over and over in your head can seem never ending. But you can break the cycle by focusing on something that adds meaning and purpose to your life.

While you can’t force yourself to have fun or experience pleasure, you can push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

Try something new. Perhaps there’s something you’ve always wanted to learn, like a new language or a musical instrument? Or perhaps you’ve always wanted to write a short story, take up cooking, or grow your own vegetables? Focusing on a project or goal, even a small one, can give you a welcome break from negative thoughts and worries—and add a sense of meaning to your days.

Spend time in nature. Whether it’s walking in the park, paddling on the beach, or going for a hike, spending time in nature can ease stress and put a smile on your face, even if you’re alone. Or try playing with your kids or a pet—they’ll benefit as much as you will.

Limit your consumption of bad news. Yes, you want to stay informed about the world, but over-consuming sensationalistic news or unreliable social media coverage may only fuel your negativity and sadness. Limit how often you check news or social media and confine yourself to reputable sources.

Develop a “wellness toolbox” to deal with depression

Come up with a list of things that you can do for a quick mood boost. The more “tools” for coping with depression you have, the better. Try and implement a few of these ideas each day, even if you’re feeling good.

1. Spend some time in nature.
2. List what you like about yourself.
3. Read a good book.
4. Watch a funny movie or TV show.
5. Take a long, hot bath.
6. Meditate.
7. Play with a pet.
8. Talk to friends or family face-to-face.
9. Listen to music.
10. Do something spontaneous and fun.

For more ideas on tools to give your mood a quick, effective boost, read: I Feel Depressed.

Tip 4: Manage stress

Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control.

Create a balanced schedule. It’s easy to fall into the trap of spending far more time working or completing chores than in making time for people and activities you enjoy. But to ease stress and avoid burnout, it’s important to find a healthy balance. Are there any responsibilities you can give up or delegate to others?

Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Express gratitude. When you’re depressed, it can seem that everything in life is bleak and hopeless. But even in the darkest days, it’s usually possible to find one thing you can be grateful about—the beauty of a sunset or a phone call from a friend, for example. It sounds simplistic, but taking a few moments to consciously note the things you appreciate in your life can have a notable impact on your stress levels and mood. A research review published in 2023 found that gratitude interventions led to fewer symptoms of depression as well as anxiety.

To help you develop this simple habit, try HelpGuide’s Gratitude in Difficult Times meditation.

Tip 5: Challenge negative thinking

Do you feel like you’re powerless or weak? That bad things happen and there’s not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

[Read: How to Stop Worrying]

When these types of thoughts overwhelm you, it’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes—known as cognitive distortions—aren’t realistic.

When you really examine them they don’t hold up. But even so, they can be tough to give up. You can’t break out of this pessimistic mind frame by telling yourself to “just think positive.” Often, it’s part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.

Negative, unrealistic ways of thinking that fuel depression

How to challenge negative thinking

Keep a “negative thought log.” Whenever you experience a negative thought, jot it down on your phone or in a notebook—along with what triggered the negative thought. Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them. For example, if your significant other was short with you, you may have automatically assumed that the relationship was in trouble. However, a more realistic way to view it might be that your partner was just having a bad day.

Examine the evidence that your thoughts are true. When challenging your negative thoughts, ask yourself if there is any evidence that your thoughts or beliefs are not true? For example, if you’re thinking, “I’ll be stuck in this dead-end job forever,” how realistic is that expectation? Are there facts that you’re ignoring, such as the potential for sending out a resume and interviewing for another job? Is there another, more realistic way of looking at your situation?

Think outside yourself. Ask yourself, “Would I say what I’m thinking about myself to someone else?” If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. What would you tell a friend who had the same thought? Instead of labelling yourself a failure or a loser when something doesn’t go as planned, for example, look at things in a more realistic light: you made a mistake, but you can learn from it.  

Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking. We all have bad days and life is often unexpectedly messy. Ask yourself, “How might I look at this situation if I didn’t have depression?”

Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

When to get professional help for depression

If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better! If you prefer online treatment, we tested and reviewed the best online psychiatrists to help you find trusted, licensed providers who fit your needs.

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and helping to prevent depression from returning.