How to Overcome Depression. 12 ways including strategies, help and personal effort

September 12, 2024

Overcoming depression is a process that often requires a combination of strategies, professional help, and personal efforts. Those of us of an older age may well have experienced a form of depression when we were younger and because it was less well known so we just got on with things. That can reflect a general attitude to mental health “just get on with it” and “What have you got to be depressed about” without appreciating the dark place where a mind can go. Today that can be exacerbated by the damaging effects of social media.

Read our post on Social Media the Good & the Bad. It’s easy to feel diminished by social media because it can exaggerate the lives of others as they present a rosy picture of their life and this can create feelings of inadequacy and negative thoughts.    

Below are some practical steps to help manage and overcome depression:

1. Seek Professional Help

• Therapist or Counsellor: Talk therapy, like cognitive-behavioural therapy (CBT) or interpersonal therapy, can help you identify and manage depressive thoughts and behaviours.

• Medication: In some cases, antidepressants may be prescribed by a psychiatrist to regulate mood.

• Support Groups: Joining a support group can help you connect with others facing similar challenges.

2. Build a Support System

• Share with Trusted People: Talk to close friends or family members who understand and support you.

• Avoid Isolation: Stay connected, even if it’s difficult. Social interaction can help combat feelings of loneliness.

Related Activities with others –

3. Practice Self-Care

• Healthy Routine: Establish a daily routine to provide structure and stability.

• Sleep Hygiene: Aim for 7–9 hours of sleep each night and maintain a consistent sleep schedule.

• Balanced Diet: Eating nutrient-rich foods can positively impact brain function and mood.

• Physical Activity: Regular exercise releases endorphins, which are natural mood elevators. https://silverskys.com/mind-body/look-after-your-body/create-the-best-sleep-environment/

Related Benefits of Exercise – Improve Nutrition – Set Your Bedroom up for Sleep

4. Engage in Mindfulness and Relaxation

• Meditation: Practice mindfulness or guided meditation to reduce stress and promote relaxation.

• Deep Breathing: Use techniques like diaphragmatic breathing to calm your nervous system.

• Yoga or Stretching: Gentle physical activity combined with mindful breathing can reduce stress.

Related Small Changes for Healthier and Happy Life – Meditate for a Better Mind

5. Challenge Negative Thoughts

• Journaling: Write down negative thoughts and reframe them into positive or neutral perspectives.

• Cognitive Techniques: Learn to identify and counter cognitive distortions like overgeneralization or catastrophizing.

Related Banish Negative Thoughts – Staying Positive

6. Set Small, Achievable Goals

• Break larger tasks into smaller steps and focus on one at a time.

• Celebrate small victories to build confidence and momentum.

Related Be Better Prepared

7. Pursue Enjoyable Activities

• Engage in hobbies or activities that bring joy, even if it feels difficult at first.

• Try new experiences to discover what might uplift your mood.

Related 20 Activity Suggestions

8. Educate Yourself About Depression

• Understanding your condition can reduce feelings of confusion or helplessness.

• Learn about coping mechanisms and strategies from credible sources.

Related Staying Positive

9. Limit Stressors

• Identify triggers that worsen your depression and create strategies to manage or avoid them.

• Practice assertiveness to maintain boundaries and prioritize your well-being.

Related The Grey Rock Method – Avoiding Arguments

10. Avoid Substance Abuse

• Limit or avoid alcohol, drugs, and caffeine, as they can exacerbate depressive symptoms.

Related Taking Alcohol Down – Ways to Deal with Addiction

11. Practice Gratitude

• Keep a gratitude journal to focus on positive aspects of your life.

• Reflect on things you’re thankful for, even if they seem small.

Related Staying Positive

12. Give Yourself Grace

• Acknowledge that recovery is not linear, and setbacks are part of the process.

• Be kind to yourself and recognize that seeking help is a strength, not a weakness.

Related The Power of Self Compassion

When to Seek Immediate Help:

If you experience severe symptoms such as suicidal thoughts or an inability to function in daily life, seek emergency support or contact a crisis hotline in your area immediately.

You may be interested in our post Meditate for a Better Mind