5 Tips for Managing Depression

You do not have to fight depression alone. When you create a robust support system, you have people who can look out for you and help you through the most challenging days. Your support system can include friends, family members, and trusted professionals.

It’s essential to be open and honest with your support system about your diagnosis. Many people have trouble talking to family about mental health the first time. However, once you establish an open dialogue about it, these conversations get much more comfortable. Remember that your loved ones want you to be happy and healthy. LifeStance therapists can also help you speak to your friends and family about your mental health.

Contrary to popular belief, depression doesn’t necessarily mean that every day involves an extremely low mood. Instead, many people who live with depression have some days in which their symptoms are limited and some days in which their symptoms are worse. It’s important to create a set of psychological tools that you can lean on whenever you have an incredibly difficult day.

The tools that work for you may differ from what helps someone else with the same symptoms.

Some tools that can help manage depression include:

• Meditating or praying
• Repeating positive affirmations
• Reaching out to your support system
• Doing an activity that you typically enjoy
• Going for a walk
• Challenging your negative thoughts

If you have suicidal thoughts, you should skip the steps listed above and seek immediate medical attention instead.

Certain healthy habits can help you have more good days and lessen the severity of symptoms. For example, it’s vital to get enough sleep without getting too much. Many people with depression either have difficulty getting enough restful sleep or they sleep more than is healthy. Adults should aim for about 7 to 9 hours of sleep nightly and limit daytime napping to just 30 minutes.

As with sleeping, people with depression can either find it difficult to eat anything or may over-eat. Finding a balance is vital for improving your mental health. This does not mean starting a strict diet, but rather ensuring that you get approximately the right amount of food for your day and that you get plenty of nutrients.

Finally, regular exercise is a helpful tool for managing depression. Exercise can release endorphins, which help you feel happier. It can also aid in sleeping better, which in turn helps fight depression. It’s important to talk to your doctor before changing your exercise routine.

Take Our Quick and Easy Depression Questionnaire

Major depressive disorder affects millions of people across all age groups. Take this assessment to identify symptoms commonly associated with depression and understand if you may be suffering from clinical depression.

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This health survey is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any personal health concerns. Completion of this survey does not establish a patient-clinician relationship. Responses are NOT monitored. If you are thinking of harming yourself or others please call toll-free 9-8-8 for the National Suicide & Crisis Lifeline (available 24/7), 9-1-1 or go to your nearest emergency room. By proceeding, you acknowledge this disclaimer and agree that this tool is for general awareness only. You assume all risks associated with its use. The survey administrators are not liable for reliance on its content. The above health survey is based on the Patient Health Questionnaire PHQ-9.

The PHQ-9 and GAD-7 are Pfizer products. PHQ Copyright © 1999 Pfizer Inc. No permission required to reproduce, translate, display or distribute.

In the last two (2) weeks, how often have you been bothered by any of the following problems?

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Step 1 of 10

10%

Question 1*

Little interest or pleasure in doing things.

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 2*

Feeling down, depressed, or hopeless

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 3*

Trouble falling asleep, staying asleep, or sleeping too much

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 4*

Feeling tired or having little energy

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 5*

Poor appetite or overeating

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 6*

Feeling bad about yourself – or that you are a failure or have let yourself or your family down

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 7*

Trouble concentrating on things, such as reading the newspaper or watching television

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 8*

Moving or speaking so slowly that other people could have noticed. Or, the opposite – being so fidgety or restless that you have been moving around a lot more than usual

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 9*

Thoughts that you would be better off dead, or of hurting yourself in some way

Not At All	Several Days	More than Half the Days	Nearly Everyday

If you feel you are at risk of harming yourself or someone else, call 911 or seek emergency assistance. You may also contact the National Suicide Crisis Lifeline by dialing 988.

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While loved ones, at-home coping mechanisms, and a healthy lifestyle can all help manage depression, you should not fight this disorder without the help of clinical professionals.

A licensed therapist can:

• Allow you to talk about difficult subjects
• Teach you healthy coping mechanisms
• Help you cultivate your support system
• Challenge your negative thought patterns
• Teach healthy behavioral patterns to support your recovery

With LifeStance, you can choose between seeing a therapist near you or opting for online therapy. Many patients choose virtual therapy for most appointments, but check-in with in-office visits sometimes as well.

Although researchers do know what risk factors may increase the chances of developing depression, the exact cause of each case is still unknown. For some people, the root cause is a chemical imbalance. While other remedies can ease some of the pain in these cases, medication could be necessary for patients to go into remission.

Don’t struggle alone. Our providers can help.