Depression Depression Guide Depression Guide Types Symptoms Causes Diagnosis Treatment Living With In Children ADA 8 Tips for Living With Depression ByNancy SchimelpfeningNancy SchimelpfeningNancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be.Learn about our editorial processUpdated on July 09, 2021Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Steven Gans, MDMedically reviewed bySteven Gans, MDSteven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.Learn about our Medical Review BoardVerywell / Nusha Ashjaee Everything feels more challenging when you're dealing with depression. Going to work, socializing with friends, or even just getting out of bed can feel like a struggle. But there are some things you can do to cope with your symptoms and improve your quality of life. Here are eight tips for living with depression. 1:39 Click Play to Learn More About Living With DepressionThis video has been medically reviewed by Daniel B. Block, MD.1 Build a Support Network One of the most important things you can do to help yourself with depression—other than medication and therapy—is to develop strong social support. For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression. For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs. 2 Reduce Your Stress When you're under stress, your body produces more of a hormone called cortisol. In the short-term, this is a good thing because it helps you gear up to cope with whatever is causing the stress in your life. Over the long run, however, it can cause many problems for you, including depression. The more you use techniques to reduce stress, the better because it will reduce your risk of becoming depressed. If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.3 Improve Your Sleep Hygiene Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances. But, you might feel like you just can't fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time. Good sleep hygiene could be key to improving the quality and quantity of your sleep. Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity. Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation. 4 Improve Your Eating Habits Research continues to find clear links between diet and mental health. In fact, there have been so many studies that have shown improving nutrition can prevent and treat mental illness that nutritional psychiatry is becoming mainstream. There are many brain-essential nutrients that can affect depression. For example, a 2012 study found that zinc deficiency is associated with symptoms of depression. Improving your diet could be key to reducing your symptoms. But before you make any major changes to your diet or begin taking vitamins or supplements, talk with your physician. 5 Learn How to Stop Negative Thoughts Depression doesn't just make you feel bad, it can also cause you to think more negatively. Changing those negative thoughts, however, can improve your mood. Cognitive behavioral therapy (CBT) is a type of therapy that works to alter common patterns of negative thinking called cognitive distortions in order to eliminate depression. There are also many self-help books, apps, and online courses that can help you learn how to change your unhealthy thinking patterns. 6 Beat Procrastination The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination tempting. Putting things off fuels depression. It can lead to increased guilt, worry, and stress. It's important to set deadlines and manage your time well. Establish short-term goals and work hard to get the most important things done first. Each task you successfully complete will help you break through the habit of procrastination. 7 Get a Handle on Your Household Chores Depression can make it difficult to complete household chores, such as doing the dishes or paying bills. But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness. Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better. 8 Create a Wellness Toolbox A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down. The tools you find most helpful might not work for someone else so it's important to carefully consider what things can help you feel your best. Think of things you like to do when you're happy. Then, when you're feeling down, try one of those activities. Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful. Create a list of the activities you might try when you're feeling bad. Then, choose an activity to try when you're having a particularly rough time. What Are Your Rights When You're Depressed? Press Play for Advice On Dealing With SadnessHosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast, featuring best-selling author Helen Russell, shares how to accept and embrace your sadness. Click below to listen now.Follow Now: Apple Podcasts / Spotify / Google Podcasts 7 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pfeiffer PN, Heisler M, Piette JD, Rogers MA, Valenstein M. Efficacy of peer support interventions for depression: a meta-analysis. Gen Hosp Psychiatry. 2011;33(1):29-36. doi:10.1016/j.genhosppsych.2010.10.002Dedovic K, Ngiam J. The cortisol awakening response and major depression: examining the evidence. Neuropsychiatr Dis Treat. 2015;11:1181-9. doi:10.2147/NDT.S62289Soehner AM, Kaplan KA, Harvey AG. Prevalence and clinical correlates of co-occurring insomnia and hypersomnia symptoms in depression. J Affect Disord. 2014;167:93-7. doi:10.1016/j.jad.2014.05.060Sarris J, Logan AC, Akbaraly TN, et al. Nutritional medicine as mainstream in psychiatry. Lancet Psychiatry. 2015;2(3):271-4. doi:10.1016/S2215-0366(14)00051-0Lai J, Moxey A, Nowak G, Vashum K, Bailey K, Mcevoy M. The efficacy of zinc supplementation in depression: systematic review of randomised controlled trials. J Affect Disord. 2012;136(1-2):e31-e39. doi:10.1016/j.jad.2011.06.022Driessen E, Hollon SD. Cognitive behavioral therapy for mood disorders: efficacy, moderators and mediators. Psychiatr Clin North Am. 2010;33(3):537-55. doi:10.1016/j.psc.2010.04.005Slade M, Amering M, Farkas M, et al. Uses and abuses of recovery: implementing recovery-oriented practices in mental health systems. World Psychiatry. 2014;13(1):12-20. doi:10.1002/wps.20084 Additional ReadingBouwmans ME, Beltz AM, Bos EH, Oldehinkel AJ, Jonge PD, Molenaar PC. The person-specific interplay of melatonin, affect, and fatigue in the context of sleep and depression. Personality and Individual Differences. 2018;123:163-170.Lai J, Moxey A, Nowak G, Vashum K, Bailey K, Mcevoy M. The efficacy of zinc supplementation in depression: Systematic review of randomised controlled trials. Journal of Affective Disorders. 2012;136(1-2).Soehner AM, Kaplan KA, Harvey AG. Prevalence and clinical correlates of co-occurring insomnia and hypersomnia symptoms in depression. Journal of Affective Disorders. 2014;167:93-97. By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be. 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