Depression, also known as major depression or clinical depression, is a mood disorder. It can result in symptoms such as feelings of hopelessness, low self-worth, and low energy. The condition can also affect different areas of your life, like work and your relationships.
The World Health Organization estimates that 5% of adults have depression, with the condition affecting more women than men.
It is important to remember that depression can sometimes get worse without proper treatment. If your symptoms are affecting your day-to-day life, consider speaking to a healthcare professional who can help determine what treatment methods will work for you.
If you are living with depression, there are many coping skills that you can put in place to help decrease symptoms. Read on to learn what strategies can help you to manage the condition and improve your overall well-being.
1. Exercise
Exercising regularly releases feel-good endorphins that can work to improve your mood and well-being. Anecdotal findings have shown that exercise can be as effective as taking antidepressants.
A 2022 review found that exercise can be highly beneficial for improving depression symptoms. The review also noted that physical activity should be a key approach to treating conditions such as depression and anxiety.
Types of exercise that can help with depression include:
- running
- hiking
- swimming
- long walks
- yoga
- dancing
- kickboxing
Ultimately, any physical activity that increases your heart rate and gets you moving can help relieve symptoms and improve mood.
2. Get enough sleep
Not getting enough sleep can impact your mood and overall well-being, leading to increased symptoms of depression. However, the condition can also lead to sleep disruption or cause you to sleep too much.
Ensuring you get enough sleep at night can help improve symptoms such as low energy levels during the day.
Establishing a regular sleep schedule can be helpful. Try sleeping at the same time every day, even on the weekends.
3. Have a daily routine
Having a daily routine can make tackling the day much easier, as it can provide a structure for you to follow.
A 2020 study found that routines have an important role in managing mental health, and following one can help promote resilience to stress.
It may be helpful to think about the following when building your daily routine:
- choosing a consistent waking and sleeping time
- making manageable plans to meet up with family or friends
- exercising, such as going on a long walk at the same time every day
- making time for mindfulness
- ensuring you make time to eat breakfast, lunch, and dinner
4. Eat a healthy diet
Following a healthy diet can have a significant effect on preventing depression and helping improve symptoms. Certain diets, such as the Mediterranean diet, can also lower the chance of developing symptoms of depression.
Try adding more of the following foods to your diet:
- vegetables, such as broccoli and spinach
- fatty fish, such as salmon
- fruit, such as berries
Some food and drink can worsen depression symptoms. Consider avoiding the following:
- sugary drinks, such as soda
- ultra-processed foods, such as ice cream and chips
- coffee
- processed meats
5. Seek help
If you are experiencing symptoms of depression, consider reaching out for help. This can involve speaking to a loved one about how you are feeling or to a therapist who can help you develop the coping skills needed to manage the condition.
It is important to remember that depression may get worse without treatment.
If you or someone you know is considering suicide or self-harm, please seek support:
- Call the 988 Suicide and Crisis Lifeline 24 hours a day at 988.
- Text “HOME” to the Crisis Textline at 741741.
- Not in the U.S.? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency number if you feel it’s an emergency.
While you wait for help to arrive, stay with someone and remove any weapons or substances that can cause harm. You are not alone.
Treatment options
Several treatment options can help with depression, such as medication and alternative therapies.
Examples of medication options can include selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac) and sertraline (Zoloft).
Consider speaking to a health professional to help determine which medication option may be best for you.
Alternative treatment options that may help ease symptoms of depression include:
- yoga
- acupuncture
- mindfulness
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
