Depressed what should i do

Limiting your caffeine and alcohol intake and getting some exercise during the day will also help you get to sleep faster each night. One of the hardest but most helpful things you can do to see yourself through depression is to find that strong support circle and spend time with the people you love. You might also find that some of these people have experienced depression themselves and they might be able to relate with you on the subject and share ideas of what has helped them in the past or just lend an open ear.

Before experiencing depression, you probably had plenty of interests, hobbies, and favorite activities that occupied your free time. This could be cooking a delicious meal, making artwork, listening to music, journaling, or even working on your car. Eventually, you will find yourself enjoying these activities again and feeling more like yourself each day. One last important way that you can help yourself through any difficult situation is to be kind to yourself.

Be your own ally and show yourself plenty of compassion as you work through challenging situations and days where it seems like nothing will ever make you feel better. Depression is a highly treatable disorder and you can come out on the other side. Any level of depression should be taken seriously and the faster you address the symptoms, the less likely you are to develop a more severe type of depression. Seeking professional help is a sign of bravery and self-respect because it shows that you are dedicated to caring for your mind and body.

A therapist can offer more clinical advice and guide you through treatment with approaches that are more tailored to your specific situation and needs. However, if you are experiencing suicidal thoughts, tell someone you trust and seek assistance immediately. Everyone experiences low points in their life and their mental health, but depression is a treatable mental illness and you can recover. Visit our Key Services page to learn more about the treatment methods we offer and to explore our list of additional health and wellness classes to support your overall mental health.

If you are in a crisis, please call us at or by calling the crisis line at 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. For more mental health resources, see our National Helpline Database. Get our free guide when you sign up for our newsletter. Efficacy of peer support interventions for depression: a meta-analysis. Gen Hosp Psychiatry. Dedovic K, Ngiam J. The cortisol awakening response and major depression: examining the evidence.

Neuropsychiatr Dis Treat. Prevalence and clinical correlates of co-occurring insomnia and hypersomnia symptoms in depression. J Affect Disord. Nutritional medicine as mainstream in psychiatry. Lancet Psychiatry. The efficacy of zinc supplementation in depression: systematic review of randomised controlled trials. Driessen E, Hollon SD.

Cognitive behavioral therapy for mood disorders: efficacy, moderators and mediators. Psychiatr Clin North Am. Uses and abuses of recovery: implementing recovery-oriented practices in mental health systems.

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I Accept Show Purposes. 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. Reduce Your Stress When you're under stress, your body produces more of a hormone called cortisol. Improve Your Sleep Hygiene Sleep and mood are intimately related. Good sleep hygiene could be key to improving the quality and quantity of your sleep. Improve Your Eating Habits Research continues to find clear links between diet and mental health.

Improving your diet could be key to reducing your symptoms. Learn How to Stop Negative Thoughts Depression doesn't just make you feel bad, it can also cause you to think more negatively. 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. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Boost your mood with foods rich in omega-3 fatty acids. Omega-3 fatty acids play an essential role in stabilizing mood.

The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements. Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun for at least 15 minutes a day. Remove sunglasses but never stare directly at the sun and use sunscreen as needed. For some people, the reduced daylight hours of winter lead to a form of depression known as seasonal affective disorder SAD.

SAD can make you feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love.

No matter how hopeless you feel, though, there are plenty of things you can do to keep your mood stable throughout the year. That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future.

But even so, they can be tough to give up. Rather, the trick is to identify the type of negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking. All-or-nothing thinking. The mental filter — Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. Diminishing the positive.

Jumping to conclusions. Making negative interpretations without actual evidence. Emotional reasoning. Everyone must be laughing at me! Once you identify the destructive thoughts patterns that contribute to your depression, you can start to challenge them with questions such as:. As you cross-examine your negative thoughts, you may be surprised at how quickly they crumble. Authors: Melinda Smith, M. Social support and protection from depression: Systematic review of current findings in Western countries.

The British Journal of Psychiatry, 4 , — Cuijpers, P. Treatment outcomes for depression: Challenges and opportunities. The Lancet Psychiatry, 7 11 , — What Causes Depression? Harvard Health Publishing. Depression: Back from the Bluez — Self-help modules for coping with and recovering from depression.

Center for Clinical Interventions. In the U. Australia : Call Lifeline Australia at 13 11 This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled.

Cookie Policy. Coronavirus update As the COVID pandemic continues, many of us are dealing with social distancing, isolation, and lockdowns that make it even harder to cope with symptoms of depression.

Help someone else by volunteering. Have lunch or coffee with a friend.