1. Cultivate a Strong Support System
You do not have to face depression alone. Building a robust support system-friends, family, and trusted professionals-can help you through even the most challenging days. Be open with your diagnosis; while many may struggle at first to talk to family about mental health , these conversations become easier over time as you foster understanding. Remember that your loved ones want you to be healthy. LifeStance therapists can also help you communicate about mental health with those close to you.
2. Develop a Toolbox for Difficult Days
Depression does not always mean every day is marked by an extremely low mood. Many people experience fluctuations in symptoms. It’s crucial to create a set of tools you can lean on when faced with difficult days. Tools may differ for everyone, but the following may help manage symptoms of depression:
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Meditation or prayer
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Positive affirmations
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Reaching out to your support system
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Enjoying a typically pleasurable activity
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Going for a walk
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Challenging negative thoughts
If you have suicidal thoughts, skip the steps above and seek immediate safety planning and medical attention.
3. Adopt Healthy Habits
Adopting healthy habits can increase good days and lessen the severity of symptoms. For example, adequate sleep is vital-adults should aim for 7 to 9 hours per night and keep naps under 30 minutes. Eating balanced, nutrient-rich meals can also support mental health. Finally, regular exercise is a helpful tool for managing depression . Exercise can release endorphins, which help you feel happier. It can also aid in sleeping better, which in turn helps fight depression. It’s important to talk to your doctor before changing your exercise routine. Always consult your doctor before significantly changing your exercise routine.
4. Check-In With a Therapist Regularly
While loved ones and lifestyle changes are important, managing depression is most effective with professional support. A licensed therapist can provide a safe space to discuss difficult topics, teach coping mechanisms, help you build support, and challenge negative thought patterns. With LifeStance, you can choose to find a therapist for in-person or online therapy . Many patients prefer virtual therapy but occasional in-office check-ins can also be beneficial.
5. Consider Psychiatric Care
While certain risk factors are associated with depression, each individual’s cause can differ. For some, a chemical imbalance may be a contributing factor and psychiatric medication may be a necessary part of the treatment plan.
Don’t struggle alone. Our providers can help.
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