14 Effective Coping Skills for Depression

14 Skills for Coping with Depression

Learning to deal with depression requires having and using a diverse range of coping strategies. From mindfulness techniques to social support networks, coping methods for depression can serve as lifelines that get you through each day.

Explore the following coping skills for depression that will help you navigate the challenges you’re facing and rediscover your own strengths.

1. Establish a routine

Routines provide structure and stability, which can be exceptionally comforting in the middle of the chaos that depression can cause. Routines also help give you motivation when you’re depressed, as they give you a schedule to anticipate or look forward to.

Setting daily tasks and goals gives you a framework to be productive and accomplished throughout your day. Checking things off your list — figuratively or literally — can help combat the feelings of helplessness that depression often causes. Constant routine can also help with mood regulation and enhance sleep patterns, laying the foundation for overall and long-term mental well-being.

Research shows that having a routine can reduce the risk of developing depressive symptoms for both children and adults.

2. Exercise regularly

Exercise is a coping skill that releases endorphins that reduce feelings of depression and can uplift overall mood. Even minimal amounts of physical activity can effectively improve mood, and working out can also be a distraction from negative thought patterns.

In studies, exercise was found to be an effective coping technique for depression and other comorbid conditions.

3. Maintain sleep hygiene

Sleep and depression have a reciprocal relationship, meaning that disturbances in one can significantly affect the other, often creating a cycle that can be challenging to break without targeted intervention. Research links sleep issues with depression — almost 75% of people who are depressed also have symptoms of insomnia.

Maintaining restful sleep is essential for positive mental health, as good sleep hygiene helps regulate the circadian rhythm, which is crucial for mood stability. Quality sleep also enhances cognitive functioning and emotional regulation — two things vital for coping with depression. When you prioritize sleep, you can face each day with clarity and stability.

4. Practice mindfulness and meditation

According to research, mindfulness can effectively reduce levels of depression in some people.

Mindfulness and meditation keep you present in the moment. Meditation practice can help you break free from rumination and disrupt negative thought patterns that may contribute to your depression. Mindfulness helps build resilience that can thwart the challenges of depression.

5. Eat a balanced diet

Maintaining a balanced diet does more than just provide your body with essential nutrients. It can also support brain function and mood regulation, which can be necessary for managing symptoms of depression. Some research suggests that eating a healthy diet — especially a Mediterranean diet — can decrease the risk of clinical depression.

Try incorporating whole foods, fruits, vegetables, lean proteins, and healthy fats into your daily diet to stabilize blood sugar levels and reduce mood swings and fatigue.

6. Lean on social support

Seeking out positive social support provides emotional validation and can ease the burden of isolation that’s common in depression. Social connections are proven to lower the risk of depression — and it doesn’t have to be from a formal support group, either. Even social support from family and friends can reduce risk.

Connecting with others fosters a sense of belonging and acceptance and can reduce feelings of loneliness. Building a solid support network that you can rely on gives you strength, especially when you’re trying to get out of a depressive episode.

7. Journal

Journaling for mental health, an excellent tool for self-reflection and healing, is associated with positive outcomes and can reduce mental distress, anxiety, and depressive symptoms, according to research. It offers a safe place to express complex emotions in an attempt to gain clarity (even when you’re in a depression fog). Putting words down on paper — or typing them onto a page – can help you gain insight into thought or behavior patterns that may be triggering your depression.

8. Seek professional help for depression

Depression treatment can be very effective — research shows that between 40 – 60% of people see symptom improvement after starting an antidepressant, and about 41% respond positively to psychotherapy.

Getting professional mental health help can ensure you have support that’s specific to your needs. A therapist will offer you effective strategies to help you manage your depression in healthy ways. Various types of therapy and evidence-based treatment, like cognitive behavioral therapy for depression, can help you identify and address underlying issues that are likely exacerbating your condition.

Studies show that CBT is effective in treating depression in adults, but several other types of therapy for depression can also be beneficial in reducing symptoms.

9. Spend time in sunshine

Sunlight boosts natural vitamin D levels, which play a role in mood regulation and combating depression. Exposure to sunlight stimulates serotonin production — the neurotransmitter associated with well-being and happiness. Getting outdoors and enjoying the sunshine is a natural antidote to symptoms of depression.

Light therapy for depression has long been linked to enhanced mental health, and multiple studies confirm that there’s a positive association between exposure to sunlight and reduced depressive symptoms. Some research even found that people who live where there is prolonged, and higher exposure to sunlight have fewer depressive symptoms and are less likely to have suicidal thoughts.

10. Engage in hobbies 

People who engage in leisure activities and hobbies have lower odds of developing depressive symptoms, making this one of the easier coping techniques for depression to fit into your life.

Spending time doing hobbies you enjoy could be a positive outlet for self-expression while providing a platform for creativity. Being creative can distract from negative thoughts and emotions that are commonly present with depression. Additionally, completing activities will give you a sense of accomplishment and fulfillment, which can boost your self-esteem and mood.

11. Connect with support groups

Support groups can be a safe place with a sense of community and understanding. They can eliminate feelings of isolation and offer experiences with others who understand you. You can gain valuable insights, validation, advice, and support on how to manage depression symptoms.

Peer support intervention groups have also been found to have a bigger impact on depression symptom improvement than typical care alone.

12. Limit alcohol and avoid drugs

Alcohol and drugs can exacerbate symptoms of depression and interfere with the efficacy of various types of treatment. Not only can certain substances worsen moods, but they can also impair judgment and increase the risk of self-harm and suicidal thoughts. Prioritizing sobriety can create a stable foundation when coping with depression.

There is a strong correlation between depression and alcohol abuse, and research suggests that when depression exists comorbidly with alcohol use disorder (AUD), it can result in more severe symptoms for both disorders.

13. Practice gratitude 

Regularly practicing gratitude can shift your focus from negativity to appreciation. People who express gratitude have a more positive outlook on life, even with depression. Acknowledging little things and blessings can counteract feelings of despair.

Research conducted by the National Institutes of Health (NIH) looked at multiple studies and found that people who use gratitude lists showed marked improvement in stress and depression levels.

14. Set achievable goals

Goal setting can motivate and inspire, but you must set achievable objectives for this technique to be effective. Accomplishing goals can boost self-esteem and offer a sense of control, which can be challenging during depressive episodes.  Although setting goals can seem daunting for some people with major depressive disorder (MDD), studies show that, as a prominent behavior change technique, it can make things seem more manageable and become an element of empowerment.

Customizing Your Coping Strategies

Customizing coping methods for depression means you’ll have tools that fit your unique lifestyle, personal preferences, and individual needs. 

Explore the various tips here to see which ones resonate the most. You can use any or all of the depression coping skills discussed here. Experiment with different strategies and combinations and be willing to make changes and adjustments along the way until you find the ultimate personalized tool kit to navigate symptoms of depression.

Get Professional Support with Talkspace

Living with depression can be overwhelming, but with the right skills, you can manage it in a healthy way that allows you to move on with your life. 

The more depression coping skills you have in your arsenal, the better chance you’ll have at successfully managing depression. However, if you need additional support or help, don’t hesitate to contact a mental health professional. 

Therapy can be crucial to your depression management strategy. Talkspace is a convenient, user-friendly online therapy platform that has therapists and other mental health professionals who are trained and qualified to treat depression and other mental conditions. Start online treatment for depression at Talkspace today.