Coping with major depression can be difficult. Even the most simple of tasks can seem exhausting or overwhelming. You may not feel as though you have enough energy to successfully fight your symptoms or effectively cope with your depression. However, although it is difficult, it is not impossible. There are many things you can do help you cope and lead you down the path of recovery.
Step 1
Make a conscious decision to acknowledge your state of depression. Feeling guilty, embarrassed or irritated about your major depression will only aggravate your condition and make you more miserable.
Step 2
Set small goals to help yourself with your depression. Don't make the mistake of trying to "cure" your depression all at once. Instead, take baby steps. Simply making the decision to go for a walk, have lunch with a friend or resuming a hobby you used to enjoy are examples of small, achievable goals that can help you begin the road to recovery.
Step 3
Take care of yourself physically. Do whatever possible to ensure you are getting adequate rest and proper nutrition. Nourishing your physical body can do wonders for your emotional and mental well-being as well.
Step 4
Get physically active. Exercise can be an effective way to reduce anxiety and depression symptoms and improve your mood, according to the Mayo Clinic. Although it may be difficult to force yourself to work out, you'll feel much better when you do.
Step 5
Avoid situations, people or activities that seem to make your depression worse. Although this may not always be possible, don't feel bad about saying no to things that you know will upset you when you can.
Step 6
Learn and practice relaxation methods. Meditation, yoga or writing in a journal are activities that may help you relax, which may lessen your depression symptoms.
Step 7
Ask family and friends for support. Your loved ones are most likely eager to do whatever they can to help you through this difficult time. Get them involved in your treatment and don't be afraid to ask them for help whenever you need it.
Step 8
Explore your treatment options. Many people suffering from depression do well with talk therapy, antidepressant medication or a combination of the two, according to the Mayo Clinic. Discuss the advantages and disadvantages of all of your treatment options with your doctor to decide which would work best for you.
Step 9
Try and try again. Although many people are able to effectively cope with their depression through talk therapy or medications, others may suffer from something called treatment-resistant depression. If this applies to you, it may mean you will have to try several different types of psychotherapy or medications before you find something that starts to make you feel better. Be patient and work with your mental health professional and you will eventually find a treatment that works for you.
Tips and Warnings
- If you have difficulty getting out of the house but would like something to complement your current treatment or therapy, consider joining on online support group.
- Avoid alcohol and drugs. Although self-medicating with these substances can be tempting, it could make your situation much worse and is not worth the risk. If you ever have thoughts of hurting yourself or someone else, contact a mental health professional immediately.
