Self-help for depression

When it comes to self-help for depression, small steps can make a big difference. These practical strategies can help you to manage your symptoms and start feeling better.

This can help if:

• you’ve been feeling down or are experiencing a depressive episode

• you want to learn how to deal with depression

• you want to know how to get motivated when depressed.

What are ‘self-help strategies’ for depression?

In addition to seeking help from someone you trust or a mental health professional, there are other coping strategies for depression you can use. Practising these skills can help you to overcome the depression cycle – where you do less because you feel bad about yourself, which makes you feel even worse.

Challenge negative thoughts

Just because we think something, it doesn’t mean it’s true. Learning how to challenge negative thinking can help your overall mood and self-esteem. Writing down your thoughts is a good way to identify the ones that are making you feel down or depressed. 

Challenge negative thoughts by asking yourself if there are any exceptions to them. For example, if you find yourself thinking, ‘Nobody cares about me’, ask yourself if this is really true or if there are exceptions. For example, challenge the negative thought with a positive one, such as: ‘My sister cares about me.’

Stay active and spend time outside

Exercise and depression are a great mix! Exercise can boost your energy levels and stimulate hormones that help you to feel good. Spending time outdoors can be a great way to interact with nature and get some sunshine and healthy vitamin D. These things have been proven to help with depression by reducing stress and improving your mood. 

If you’ve found it difficult to get out of bed for the past few days, an achievable goal might be just to leave your room and walk around your home. After that, you could start thinking about taking it up a notch: walk around the block, or to your local park and back.

Beat the depression cycle by doing things you enjoy

When you’re down, it can be hard to get motivated to do the things that make you feel good. Each day, try to do one thing you used to enjoy, to give yourself a sense of achievement.

The activity could be super-simple, such as reading five pages of a book, dancing to a song you like, watching a documentary or spending five minutes drawing.

Check out our self-care collection for more depression self-help ideas. 

Talk it out with someone

It’s common to withdraw when you’re feeling depressed, but this can make you feel worse. Try instead to reconnect with friends.

Again, make your goal realistic. If you’ve been avoiding your friends, a starting point might be to send a text or to send a reply that you’ve been putting off.

If you don’t feel like talking to someone you know, you could try connecting with others on the ReachOut Online Community. Or chat one-on-one with a peer worker via ReachOut PeerChat.

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Need to talk? Try PeerChat, a safe and secure space to talk to a trained peer worker about what’s going on for you.

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Eat a healthy diet

A healthy diet is one that gives you all the nutrients you need for your physical and mental wellbeing. Research has demonstrated that the following nutrients may be super helpful for dealing with depression.

• Protein. Beans, meat, fish, eggs and tofu are all foods that are high in protein. Protein gives you long-lasting energy throughout the day and helps you to feel alert. 

• B vitamins. These nutrients help to break down energy from your food, so if you aren’t getting enough of them, it can impact your mood. They can be found in wholegrain bread, fresh meat, beans, nuts, and dark green vegetables.

• Omega-3s. These are a type of ‘fatty acid’ found in fish, beans, canola oil, nuts and dark green vegetables. They are important for the functioning of your brain. Studies have found that low levels of omega-3 can contribute to depression.

Eating healthily doesn’t necessarily mean changing your whole diet. It could just mean trying out some different foods and seeing how they make you feel. Plus, if you like cooking you could end up with an enjoyable new hobby!

Think about your media consumption

Every day, we’re bombarded with a huge amount of news and information from all around the world. Too much time spent on social media, or gaming or watching TV can be unhelpful in dealing with depression. 

Try writing down all the things you see in the media you consume that make you feel sad, anxious or drained. Then, write down everything that makes you feel inspired, connected and informed. Think about how you can see less of the things on the first list and more of the things on the second list. 

Get 5 tips on how to manage your social media use.

Join a depression support group

Support groups offer a chance to learn how to cope with depression from people who have been through it. Check out key services for help with depression for more information. You could also chat on the phone or online with someone from a support service.

Get creative or learn something new

For many people, being creative is a way to think through hard feelings and experiences. You could write stories or music, draw or paint, or play an instrument. 

Developing new skills and achieving things can lift your mood. Write a list of things you would like to try and pick one to start with.

Develop a healthy sleep routine

Good sleep is one of the most important coping strategies for depression. Sleep has a huge effect on our physical and emotional health. A poor sleep routine can affect everything – from being able to go to school or work, to having the energy to see your friends. Get some tips on how to get a good night’s sleep.

Remember that self-help for depression takes time

It can be tough to take on any of these tips when you’re feeling really bad. Coping strategies for depression are very individual. Different things work for different people, so keep trying, even if the first thing you try doesn’t help.

Remember: it takes time to get better. Baby steps!

What do I do if self-help isn’t working?

If you’ve tried the depression self-help strategies above but your symptoms are still overwhelming, seek out professional help. Your GP or a mental health professional can offer additional help with depression.

Treatments such as therapy and medication can be effective in managing depression and improving your mood.

Want to know more? Ask ReachOut about self-help for depression.