Managing Depression: 5 Coping Skills to help manage symptoms
If you are struggling with depression, know that you are not alone. At least about one in 10 adults in the United States suffer from depression. It is also the leading disability for those that are between the ages of 15-44. Depression can make you feel hopeless, worthless, and lose your motivation to function in your day. Below is a list of some coping skills that you can explore to help with depression symptoms. Please note that this is a basic list and that starting therapy and meeting with a professional therapist would be best to help treat your symptoms. If you are experiencing thoughts of suicide or harming yourself, please seek help. The 988 Suicide & Crisis Lifeline is a great 24/7 resource you can use if you are experiencing a mental health emergency and can be reached by calling or texting the number 988.
1.) Exercise
One of the hardest things to do when you are depressed is to get into an exercise routine. However, when you aren’t physically active in some way depression symptoms can worsen. Start with a hobby or activity that you like to do that would get you more physically active. Some examples of this could include dancing, going on a short walk, or even playing an active video game like Nintendo sports. Any little bit helps even if its small.
2.) Attend to personal care in some way
Getting out of bed, brushing your teeth or hair can be hard tasks when suffering with depression symptoms. Be kind to yourself and compliment yourself in your ability to do these tasks. Even if all you were able to do was brush your teeth for the day that is okay! Just completing one personal care task could lead to taking care of other personal care needs. Make small goals for yourself in completing these tasks.
3.) Talk to someone in your support system
Depression is isolating sometimes. Depression can make you feel like you are a burden to others which makes you less likely to reach out to others. One way to improve your symptoms of depression however is to reach out to someone in your support system. Your support system would like to hear from you if you are struggling, you are not a burden. Don’t let negative thoughts keep you from reaching out. When you are able to reach out and talk to someone you care about, it helps to lessen your feelings of loneliness that depression can cause.
4.) Add a healthy snack
Nutrition and what we eat can contribute to how we feel. You may feel like eating comfort foods when you are feeling more depressed. It can also be hard to cook for yourself when you are feeling depressed. What we put into our nutrition impacts more than our health. Our energy levels are also impacted by what we eat. Adding just one healthy snack to your diet can improve your energy levels that are impacted by your depression symptoms.
5.) Be aware of what you consume with technology and media
How much time are you spending on social media? What type of media are you consuming? All of these things can affect how we view ourselves and how we view the world around us. Limiting your exposure to social media could positively impact your mental health. Replace some time of social media consuming with reading or another activity. It’s important to be aware of what is going on in the world. But if you are consumed by negative messages from media, it’s going to impact your energy negatively. Take some breaks
This blog comes to you from a therapist in Charlotte, North Carolina. We've be happy to help you in anyway we can. Please feel free to reach out.
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