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This article was co-authored by William Gardner, PsyD and by wikiHow staff writer, Hannah Madden. William Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente.
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When you’re depressed, you might be feeling lethargic, drained, or just generally unhappy. While there’s no instant cure for depression, there are a few things you can do right now to make yourself feel better and improve your mood. Try doing a few of these things every day to cope with your depression and continue on toward the road of recovery.
Steps
Method 1
Method 1 of 12:Let yourself feel whatever you’re feeling.
Method 1
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1If you’re having a bad day, that’s okay. It’s fine to accept your feelings for what they are without trying to change them. If you want to let them out, talk to a friend or write them down in a journal. If you start to feel better, let yourself feel the good feelings, too.[1]
- It’s okay to wallow in your feelings a little bit. Trying to suppress them or not to feel them is actually unhealthy, and it can worsen your mental health in the long run.[2]
- Remember that just because you’re feeling bad today doesn’t necessarily mean you’ll feel bad tomorrow.
Method 2
Method 2 of 12:Reach out to your loved ones.
Method 2
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1Your friends and family members can help you through it. You can let them know what you’ve been going through, or you can simply chat with them to distract you from your thoughts. Try to text, call, or hang out with someone at least once a day to get some social activity in.[3] [4]
- When you’re feeling depressed, it’s natural to want to isolate yourself from others. However, this can actually make you feel worse,[5] so it’s important to fight those feelings.
Method 3
Method 3 of 12:Do something you enjoy.
Method 3
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1If you don’t enjoy anything, do something you used to enjoy. This could be absolutely anything: painting, running, hiking, watching a movie, hanging out with friends, riding your bike, or cooking a meal.[6] If it makes you feel good (or you think it might make you feel good), then do it![7]
- Try to do something that you enjoy at least once a day.
Method 4
Method 4 of 12:Get creative.
Method 4
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1Let your feelings out by doing some art. You could draw, paint, work with clay, take some pictures, or make a collage. It doesn’t have to be a masterpiece—focus on having fun and enjoying the process.[8]
- If you don’t have any art supplies, that’s okay! Grab a pencil and a sheet of paper and try drawing something.
Method 5
Method 5 of 12:Keep a journal.
Method 5
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1Write about how you’re feeling or what you did that day. Don’t worry if it makes sense or not—just write! Try to write in your journal once a day for a fun way to express yourself and let out your emotions.[9]
- Keep your journal in a private place that no one else can access. That way, you can write about whatever you want.
Method 6
Method 6 of 12:Go outside.
Method 6
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1Nature can really make you feel better. If it’s a nice day out, go for a walk around your neighborhood or check out a hiking trail nearby. If it’s a gloomy day, try going for a drive or taking the bus just to look at the sky.[10]
- If you have a pet, take them with you on a walk so you can both get some exercise.
- If you’re at work or school, try to spend your lunch break outdoors.
Method 7
Method 7 of 12:Focus on the positives.
Method 7
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1What’s one good thing that’s happened this week? When we’re depressed, it’s tough to remember that good things actually do happen. Try to think about something uplifting (or even something neutral) that happened to you recently.[11]
- This doesn’t have to be some huge epiphany. It could be as small as getting a fun coffee yesterday or seeing a cute dog on your way home.
Method 8
Method 8 of 12:Center your thoughts with mindfulness.
Method 8
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1Give your full attention to where you are now. Try not to think of the past or the future; instead, think about what you’re doing and who you’re with. This can take some practice, but with time, mindfulness can help you focus your thoughts and center your mind.[12] [13]
- You might also find it helpful to meditate.
Method 9
Method 9 of 12:Exercise often.
Method 9
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1Exercise releases endorphins that make you feel good. Although it might seem tough, try to get up and get moving at least once a day. You could dance, swim, ride a bike, jog, lift weight, or jump rope. Whatever it is, do it for 15 to 30 minutes to get your heart pumping and your blood flowing.[14]
- If you’re feeling super unmotivated, call a friend to come over and exercise with you. It’s harder to back out of getting active when there’s someone else counting on you.
Method 10
Method 10 of 12:Eat a balanced diet.
Method 10
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1It will give you the right nutrition that you need. Try to fill your diet with lean protein, fruit, vegetables, and whole grains. Eat sweets in moderation, and stick to water when you’re thirsty.[15]
- It can be tough to make yourself meals when you’re feeling depressed. Go for easy-to-prepare foods like hard boiled eggs, sandwiches, and pasta so you can still eat something when you have low energy.
Method 11
Method 11 of 12:Get 8 hours of sleep every night.
Method 11
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1Many people with depression experience sleep issues. If you’re sleeping too little, you might feel groggy or lethargic throughout the day. If you’re sleeping too much, you might feel disoriented or have brain fog. Aim for around 8 hours of sleep per night to give your body the rest it needs.[16]
- If your schedule allows for it, try to sleep at night and stay awake during the day. Taking multiple naps when the sun is out can throw off your biological clock, making it harder to sleep.
Method 12
Method 12 of 12:Talk to a mental health professional.
Method 12
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1Depression isn’t easy to tackle on your own. If you’re struggling with your mental health, reach out to a therapist or counselor to help you cope. If you have health insurance, get a referral from your doctor for a licensed professional. If you don’t, consider a cheaper option like online counseling.[17]
Expert Q&A
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QuestionHow can I start to build good habits?
William Gardner, PsyDWilliam Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente.
Clinical PsychologistThe trick is getting into a routine. For instance, if you're feeling well one day, you might take a walk. Then, in the future, you might build up a little bit more by taking a longer walk or going for a run. -
QuestionHow can I boost my mood fast?
Michelle Shahbazyan, MS, MAMichelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.
Matchmaker, The LA Life CoachTry doing an activity that you enjoy for some self-care to help you feel better. -
QuestionHow can I be happier naturally?Michelle Shahbazyan, MS, MAMichelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.
Matchmaker, The LA Life CoachReach out to people that care about you, like family and friends, to talk about how you're feeling. -
QuestionHow do you stop mental rumination?Michelle Shahbazyan, MS, MAMichelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.
Matchmaker, The LA Life CoachMindfulness may help you deal with rumination. Being mindful means keeping your thoughts on the present. Don't think about the future or the past. Try to stay in the moment. -
QuestionHow do I get motivated to do anything?Michelle Shahbazyan, MS, MAMichelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.
Matchmaker, The LA Life CoachWhen you're feeling like you don't want to do anything, don't give into the urge to do nothing. Instead, do a simple activity that you used to enjoy. You can do anything that brings you joy, such as drawing, playing a game, watching a movie, or reading. This can help you get your motivation back to do things.
Warnings
- If you feel like you might harm yourself, call the Suicide Prevention Hotline at 800-273-8255.Thanks!
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
- ↑ https://www.hcf.com.au/health-agenda/body-mind/mental-health/downsides-to-always-being-positive
- ↑ Michelle Shahbazyan, MS, MA. Matchmaker, The LA Life Coach. Expert Interview. 18 March 2020.
- ↑ https://www.helpguide.org/articles/depression/coping-with-depression.htm
- ↑ https://www.helpguide.org/articles/depression/teenagers-guide-to-depression.htm
- ↑ Michelle Shahbazyan, MS, MA. Matchmaker, The LA Life Coach. Expert Interview. 18 March 2020.
- ↑ https://www.helpguide.org/articles/depression/coping-with-depression.htm
- ↑ https://kidshealth.org/en/teens/depression-tips.html
- ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/
- ↑ https://www.helpguide.org/articles/depression/coping-with-depression.htm
- ↑ https://kidshealth.org/en/teens/depression-tips.html
- ↑ Michelle Shahbazyan, MS, MA. Matchmaker, The LA Life Coach. Expert Interview. 18 March 2020.
- ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/self-care/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
- ↑ https://www.nhs.uk/mental-health/self-help/tips-and-support/how-to-be-happier/
- ↑ https://www.sleepfoundation.org/mental-health/depression-and-sleep
- ↑ https://www.nhs.uk/mental-health/self-help/tips-and-support/how-to-be-happier/
- ↑ https://www.rchsd.org/health-articles/can-i-get-over-depression-without-taking-medication/
- ↑ https://www.goodtherapy.org/blog/can-depression-be-cured-without-medication-1117144
About This Article
Clinical Psychologist
This article was co-authored by William Gardner, PsyD and by wikiHow staff writer, Hannah Madden. William Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente. This article has been viewed 83,989 times.
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Co-authors: 16
Updated: August 30, 2021
Views: 83,989
Categories: Depression
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
