4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?

print

Part of Depression Guide

8 Tips for Living With Depression

By Nancy Schimelpfening Medically reviewed by Steven Gans, MD Updated on January 08,
2021

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 1/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

Verywell / Nusha Ashjaee

Everything feels more challenging when you're dealing with depression. Going to work,
socializing with friends, or even just getting out of bed can feel like a struggle.

But there are some things you can do to cope with your symptoms and improve your quality of
life. Here are eight tips for living with depression.

1.
Build a Support Network

One of the most important things you can do to help yourself with depression—other than
medication and therapy—is to develop strong social support.

2.
Reduce Your Stress

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 2/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

When you're under stress, your body produces more of a hormone called cortisol. In the short-
term, this is a good thing because it helps you gear up to cope with whatever is causing the
stress in your life.

Over the long run, however, it can cause many problems for you, including depression. The
more you use techniques to reduce stress, the better because it will reduce your risk of
becoming depressed.

3.
Improve Your Sleep Hygiene
Sleep and mood are intimately related. A 2014 study found that 80% of people with major
depressive disorder experience sleep disturbances.

But, you might feel like you just can't fall asleep. Or perhaps you struggle to get out of bed
because you feel exhausted all the time.

Good sleep hygiene could be key to improving the quality and quantity of your sleep.

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 3/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

4.
Improve Your Eating Habits
Research continues to find clear links between diet and mental health. In fact, there have been
so many studies that have shown improving nutrition can prevent and treat mental illness that
nutritional psychiatry has become mainstream.

There are many brain-essential nutrients that can affect depression. For example, a 2012 study
found that zinc deficiency increases symptoms of depression.

Improving your diet could be key to reducing your symptoms.

5.
Learn How to Stop Negative Thoughts
Depression doesn't just make you feel bad, it can also cause you to think more negatively.
Changing those negative thoughts, however, can improve your mood.

Cognitive behavioral therapy (CBT) is a type of therapy that works to alter common patterns of
negative thinking called cognitive distortions in order to eliminate depression. There are also
many self-help books, apps, and online courses that can help you learn how to change your
unhealthy thinking patterns.

6.
Beat Procrastination
The symptoms of depression, such as fatigue and difficulty concentrating, make procrastination
tempting.

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 4/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

Putting things off fuels depression. It can lead to increased guilt, worry, and stress.

7.
Get a Handle on Your Household Chores
Depression can make it difficult to complete household chores, such as doing the dishes or
paying bills.

But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only
magnify your feelings of worthlessness.

Take control of your daily chores. Start small and work on one project at a time. Getting up and
moving can help you start to feel better in itself. But, seeing your progress in the home can be
key to helping you feel better.

8.
Create a Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling
down.

The tools you find most helpful might not work for someone else so it's important to carefully
consider what things can help you feel your best.

Think of things you like to do when you're happy. Then, when you're feeling down, try one
of those activities.

Read Next: What Are Your Rights When You're Depressed?

If you or a loved one are struggling with depression, contact the Substance Abuse and
Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for
information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database.
https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 5/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 6/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

Article Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within
our articles. Read our editorial process to learn more about how we fact-check and keep our content
accurate, reliable, and trustworthy.

1. Pfeiffer PN, Heisler M, Piette JD, Rogers MA, Valenstein M. Efficacy of peer support interventions for
depression: a meta-analysis. Gen Hosp Psychiatry. 2011;33(1):29-36.
doi:10.1016/j.genhosppsych.2010.10.002

2. Dedovic K, Ngiam J. The cortisol awakening response and major depression: examining the
evidence. Neuropsychiatr Dis Treat. 2015;11:1181-9. doi:10.2147/NDT.S62289

3. Soehner AM, Kaplan KA, Harvey AG. Prevalence and clinical correlates of co-occurring insomnia and
hypersomnia symptoms in depression. J Affect Disord. 2014;167:93-7. doi:10.1016/j.jad.2014.05.060

4. Sarris J, Logan AC, Akbaraly TN, et al. Nutritional medicine as mainstream in psychiatry. Lancet
Psychiatry. 2015;2(3):271-4. doi:10.1016/S2215-0366(14)00051-0

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 7/8
4/26/2021 https://www.verywellmind.com/tips-for-living-with-depression-1066834?print

5. Lai J, Moxey A, Nowak G, Vashum K, Bailey K, Mcevoy M. The efficacy of zinc supplementation in
depression: systematic review of randomised controlled trials. J Affect Disord. 2012;136(1-2):e31-
e39. doi:10.1016/j.jad.2011.06.022

6. Driessen E, Hollon SD. Cognitive behavioral therapy for mood disorders: efficacy, moderators and
mediators. Psychiatr Clin North Am. 2010;33(3):537-55. doi:10.1016/j.psc.2010.04.005

7. Slade M, Amering M, Farkas M, et al. Uses and abuses of recovery: implementing recovery-oriented
practices in mental health systems. World Psychiatry. 2014;13(1):12-20. doi:10.1002/wps.20084

Additional Reading

Bouwmans ME, Beltz AM, Bos EH, Oldehinkel AJ, Jonge PD, Molenaar PC. The person-specific
interplay of melatonin, affect, and fatigue in the context of sleep and depression. Personality and
Individual Differences. 2018;123:163-170.

Lai J, Moxey A, Nowak G, Vashum K, Bailey K, Mcevoy M. The efficacy of zinc supplementation in
depression: Systematic review of randomised controlled trials. Journal of Affective Disorders.
2012;136(1-2).

Soehner AM, Kaplan KA, Harvey AG. Prevalence and clinical correlates of co-occurring insomnia and
hypersomnia symptoms in depression. Journal of Affective Disorders. 2014;167:93-97.

https://www.verywellmind.com/tips-for-living-with-depression-1066834?print 8/8