Although many of us know the most common symptoms of depression, how many of us know what we actually need to do to manage them - and, in turn, start coping with it?
If you’re interested in learning more about the symptoms of depression, see the article: What is depression?
5 ways to manage depression
1. Bring activities and physical exercise into your life!
We’re referring, of course, to activities that provide pleasure, release, and a sense of satisfaction even if they feel tiring at first. You might reconnect with activities from your past, or look for new ones in your current daily life. The goal is to reduce the passivity that often accompanies depression by making time for pursuits that spark your interest, strengthen your motivation, and restore the feeling that you can do things and follow through.
Don’t get discouraged. This is a challenging step that requires effort, patience, and small, steady progress. Try to increase your alertness and your activity level. Create a weekly plan and schedule at least one activity per day. Ask a friend to come with you, take a short walk somewhere pleasant, or read a few pages of your favorite book.
For a more specialised support, reach out to one of our licensed therapists.
2. Avoid anything that upsets you or increases your anxiety!
This may not always be feasible, but it is important to try - especially when you feel intensely low, pressured, or anxious. When you are already experiencing a “down” mood, it makes sense that people, things, and situations that carry negativity or consistently unpleasant messages can affect you even more.
A good first step is to observe which triggers tend to intensify your depressive symptoms. Then, as much as possible, begin gradually to create distance from them, so their influence on you decreases. Watching an uplifting film or comedy, listening to cheerful music, and spending time with people who bring positive vibes can be a great start.
3. Quality sleep couldn’t be left out.
Depression and sleep are closely linked and influence each other, with changes in sleep often being among the first signs of depression.
You may struggle with insomnia, which can worsen your psychological state, negative emotions, anger, fatigue, and exhaustion. On the other hand, sleeping much more than usual can also have negative effects. In this case, staying awake can feel overwhelming, inertia increases, and fatigue persists.
Physical exercise, a balanced diet low in sweets, reducing caffeine intake, especially in the afternoon and a calming herbal drink or a warm bath can support better-quality sleep.
If you want to explore ways to improve your sleep, see the article: Tips for better and restorative sleep
4. What could be more helpful than good food?
In general, depression can significantly affect our relationship with food. With “snacking,” food may feel soothing and relieving in the moment. The problem is that this relief tends to be short-lived and can create additional difficulties, such as weight gain and related health issues. On the other hand, if you lose your appetite and skip meals, malnutrition and vitamin deficiencies can develop. The body becomes weakened, lacks the energy it needs, and may struggle with attention and memory.
Create a daily, balanced eating plan. Try to reduce sweets and junk food. Make cooking time into a time of creativity and enjoyment. Invite friends or family to try your new recipes.
Remember: research suggests that a balanced diet can reduce the risk of developing depression.
5. Alcohol and drugs are NOT the solution to depression.
It’s not uncommon for people with depression to turn to addictive substances. In fact, it can seem understandable, since after using them a person may feel temporary relief, calm, or pleasure. While they may appear to help at first, in the very near future the effects are often the opposite. In reality, the situation may worsen: depressive symptoms can intensify, while additional problems may emerge - related to physical and mental health, and potentially addiction.
Why do I need psychotherapy if I follow the steps above?
It’s true that the suggestions above can offer immediate, practical ways to experience a first sense of relief and calm. However, they can never replace the deeper work and careful, structured support that happens with a psychologist - psychotherapist.
Don’t search on your own. Ask for help from our licensed therapists. You deserve to be happy!
Even these practical steps can bring up obstacles that we may not be able to handle alone. For example, there are times we reach dead ends or can’t think of other activities. Sometimes we struggle to recognise or admit which situations trigger additional negative emotions. Other times, we simply don’t know how to change our habits. These are just a few examples of the moments when a therapist can be by our side - offering alternatives, helping us stay supported, and strengthening our commitment along this difficult and demanding path.
Even if we manage to resolve practical issues, we often cannot identify the deeper reasons for our depression on our own. That is the most important contribution of psychotherapy. And this is crucial, because if we do not understand the factors that contributed to depression, we won’t have the opportunity to work through them, meaning we may become vulnerable again whenever they reappear in our lives. This is where a psychologist’s role is essential. Therapy can help you understand depression and its causes, recognize your emotions, develop social skills you may not have had the chance to acquire, learn effective problem-solving strategies, and more.
Through psychotherapy, in addition to recognising, accepting, and managing depression, you can also reduce the risk of relapse-the likelihood of experiencing depression again-or, at the very least, be equipped with the tools to detect it early if it returns.
You are not alone in this. Find support from one of our licensed therapists. Life-changing therapy for a new you.
Bibliography
- Berk, M. (2009). Sleep and Depression – Theory and Practice. Australian Family Physician, 38(5), 302–304.
- Kolovos, S., Kleiboer, A., & Cuijpers, P. (2016). Effect of psychotherapy for depression on quality of life: meta-analysis. British Journal of Psychiatry, 209(06), 460–468. doi:10.1192/bjp.bp.115.175059
- Ljungberg, T., Bondza, E., & Lethin, C. (2020). Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. International Journal of Environmental Research and Public Health, 17(5), 1616. doi:10.3390/ijerph17051616
- Munder, T., Flückiger, C., Leichsenring, F., Abbass, A. A., Hilsenroth, M. J., Luyten, P., … Wampold, B. E. (2018). Is psychotherapy effective? A re-analysis of treatments for depression. Epidemiology and Psychiatric Sciences, 1–7. doi:10.1017/s2045796018000355
- Pradhan, S., Sharma, S., Shrestha, M., & Shrestha, S. (2013). A study of depression among patients of substance use disorder. Journal of Kathmandu Medical College, 1(2), 96–99. doi:10.3126/jkmc.v1i2.8145
- Schuch, F. B., & Stubbs, B. (2019). The Role of Exercise in Preventing and Treating Depression. Current Sports Medicine Reports, 18(8), 299–304. doi:10.1249/jsr.0000000000000620
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