Stress and depression often go together. In fact, chronic stress can increase feelings of depression if not managed appropriately, says Daniel K. Hall-Flavin, M.D., contributor to the Mayo Clinic website. Although therapy and medication are often useful, many lifestyle modifications can also help a person cope with stress and depression.
Step 1
Take baby steps. Instead of feeling as though you have to solve all your stress-related problems or get over the depression all at once, work toward small, concrete goals.
Step 2
Get adequate rest, exercise and nutrition. The mind-body connection is stronger than many realize. If you take care of yourself physically, you may notice a positive change in your mental state, suggests the Mayo Clinic.
Step 3
Express your emotions. Whether you feel stressed, overwhelmed, sad, hopeless, guilty, ashamed or depressed, it is important to accept the feelings as they come. Trying to suppress feelings may just exacerbate the problem. Talking to your loved ones about your feelings may help, but writing in a journal or blog can work for those who do not have supportive family or friends.
Step 4
Participate in positive experiences. Although some stressful situations are unavoidable, spending time doing things that are enjoyable or socializing with positive people makes it easier for you to cope with stress and depression, explains the Help Guide website.
Step 5
Cut back on obligations. Although some obligations are unavoidable, you should consider saying "no" to activities that are not necessary or enjoyable until you feel better.
Step 6
Practice relaxation methods. Meditation, deep breathing, progressive muscle relaxation or visualization techniques can all help you alleviate your feelings of stress and depression, according to the American Academy of Family Physicians.
Step 7
Read. Self-help books may teach new strategies of managing stress or feelings of depression.
Step 8
Ask for help. Asking for help from your family or your friends can take some of the pressure off and make coping easier.
Step 9
Learn about therapy options. Many people with stress or depression benefit from some form of counseling. Cognitive behavior therapy is useful for setting goals and learning to change behavior, while psychotherapy helps analyze patterns of behavior and determines the root cause of current negative feelings. Deciding which type of therapy to use is a matter of personal preference, and people should go with the option that feels the most comfortable.
Step 10
Learn about medication options. A combination of therapy and medication sometimes can work better at treating depression than therapy alone, suggests the Mayo Clinic. Although finding the right antidepressant may require a trial-and-error approach, the right medication can alleviate many of your negative symptoms of stress and depression.
Tips and Warnings
- Support groups also help you cope with stress and depression. A mental health professional can provide information about local in-person support groups, but you may also consider online support groups as well.
- If you have have thoughts of harming yourself or others, you should call a mental health professional immediately.
