How to manage depression: Tips from a therapist

Tips to handle depression

If you’re feeling depressed, you’re not alone. And there are many ways to cope with depression. What works for some people may not work for others, so it’s important to keep an open mindset while you’re finding the things that really make a difference for you. Some people choose to manage their symptoms of depression with changes to their daily life and routine. Others may also benefit from approaches that involve medication. Wave is here to help you manage your depression in a way that works for you.

What is depression?

Depression, also called major depressive disorder, is a common mental health diagnosis. Depression often causes feelings of sadness or lack of enjoyment in activities you once loved. You might also feel physically tired or sluggish, or notice changes in your sleep or appetite. With treatment, many people successfully manage their symptoms of depression.

Tips to manage feelings of depression

There are many healthy ways to deal with depression naturally. Try out the tips below and see which really make a difference for you. Remember, everyone’s different. And you may need to try something out a few times before being able to tell if it’s effective for you.

Set (and stick to) a schedule

When you’re feeling down or depressed, you might feel like canceling plans and just staying in bed. While that might make you feel a sense of relief in the short-term, it can actually make you feel even more depressed over time. Creating a daily routine can help you keep things moving even when your brain is telling you otherwise. Your daily schedule doesn’t need to be rigid — it might just mean setting a few quick goals for each morning, like making your bed, getting some fresh air, and eating a balanced breakfast. For some people, it’s helpful to schedule out the whole day. We recommend trying a few different approaches and seeing what works best for you.

Tidy up your space 

Picture this: You’re feeling sad. You’re surrounded by a big pile of dirty clothes and mugs and plates from the past week. You have a big pile of unopened mail next to you and your trash can is overflowing. (Yikes!) 

Now picture this: You’re feeling sad. You’ve been making an effort this week to keep your space clean, so all your clothes are washed and put away. Your surfaces are neat, your rug is vacuumed. You’ve even lit a nice-smelling candle. 

In both situations, you’re feeling sad! But in the first scenario, your messy environment could be making you feel even worse. It’s almost like your insides match your outsides. In the second scenario, looking at a pleasing and neat space may actually help improve your mood. It can help you feel like things are under control, and like you care about yourself and your surroundings. A bonus: the act of cleaning and tidying can actually be mood-boosting. It can feel really satisfying and even give you some light exercise. This week, try putting on your favorite song or podcast and tidying, even just for 10 minutes.

Express your emotions in writing

Depression can be disorienting. Things might feel foggy or numb. For some people, it helps to get things on paper. Try journaling about your emotions and see how it feels. If free journaling sounds intimidating, you can use prompts or daily emotion trackers as a jumping-off point. The Wave app’s free daily check-ins are a quick and easy way to track your feelings on a regular basis.

Build a support network

Depression might make you feel alone. So, connecting with others can make a really big difference when it comes to managing depression. That could mean reaching out to friends or family or scheduling time with a supportive mental health professional. Wave’s emotional wellbeing coaches are specially trained to help you manage depression and are here to support you whenever you need. 

Practice positive self-talk

The way we talk to ourselves can impact our mood. Depression can say mean (and untrue!) things that make you feel worse about yourself. Practicing positive affirmations can help balance the scales. Speaking to yourself kindly is a proven technique to reduce depressive feelings and increase your self esteem. If you’re not sure where to start, Wave’s app offers free mental health exercises to help you reframe the way you talk to yourself. 

Prioritize quality sleep

Having a consistent sleep schedule can make a big difference when it comes to managing depression. Try to go to sleep and wake up around the same time each day. (Even on days when you’re tempted to snooze your alarm, do your best to stick with your daily schedule.) Keep your bedroom tidy and cool. And try not to do “wakeful” things in your bed — that means only getting into bed when you’re actually ready to sleep, rather than scrolling on your phone for a while before turning out the light. You might be surprised to find what a big difference quality sleep makes on your day-to-day mood.

Wave is here for support when you need it most

Wave is here to help you manage depression and start feeling more like yourself. You can use the free app for daily emotional check-ins and talk to your Wave coach when you need human support. Your coach can help you create and stick to your daily schedule. They can also help you find ways to stay motivated and overcome roadblocks. With Wave in your back pocket, depression support is always available to you.

Ready to get started? Download Wave today.