Coping Skills for Depression
Depression is one of the most common mental health conditions affecting an estimated 280 million people worldwide. Its symptoms vary between each individual, but it can interfere with a person’s ability to think clearly, drain their energy and make it overall difficult to get through the day. Learning and incorporating effective coping skills for depression is very important to treating and managing this mental health disorder.
There are social, biological and psychological factors that contribute to depression. Today the stresses and anxiety of modern life can easily lead to the development of a depressive disorder. Depression drains your energy, hope and motivation. Healthy and effective coping skills are designed to address the emotional, cognitive and behavioral aspects of depression.
They are a range of various strategies and techniques that a person can use to help manage and alleviate the symptoms of depression. It can help the person gain a sense of control over their disorder, improve their mood and reduce stress. Effective coping skills help you shift your focus away from your symptoms and help get you out of your own head. Ineffective coping skills include drinking alcohol, using mind-altering drugs, blaming yourself and engaging in a negative mindset.
Sometimes the things that can help us the most are the most difficult to do. Acknowledging that you are experiencing unmanageable symptoms of depression is the first step to getting better.
Effective Coping Skills for Depression
- Self-care activity. One of the hardest things to do when you have depression is to follow a daily routine. Sometimes it can be difficult to do something as simple as brushing your teeth. Pick one self-care activity each day. It can be something as small as washing your face or something you enjoy doing like running or reading a book.
- Reach out to your support. Sometimes your problems can feel like a burden to others. However, research and studies have shown that having a trusted loved one whom you can reach out to for support can be extremely beneficial for healing from symptoms of depression. Self-isolation can only make situations worse. Reaching out is not a sign of weakness and it doesn’t mean you are a burden to others. Look for support in those whom you feel safe and cared for. Make face time a priority for those who are important to you. Join a support group. Find ways to support others in turn.
- Exercise and stay active. Exercising and physical movement are natural mood boosters. It can release endorphins, a happy hormone, which can make you feel better almost immediately. Go for a short walk, work out or engage in a sport.
- Maintain a nutritious diet. Eating healthy can do wonders for both physical and emotional health. Don’t skip meals. Sugary foods and drinks can negatively impact your mood and even intensify your depressive symptoms. Caffeine found in coffee, soda and energy drinks raises anxiety levels and causes more stress. Depression can change your appetite. Try having fresh fruits for a sugar craving. Whole grains and pasta for when you have a carb craving and a nice juicy salmon for protein and good fat.
- Changing up your thought process. Negative thinking can only worsen your symptoms of depression. Some examples of distorted thinking include having catastrophic thoughts, making unfounded predictions, unfairly labeling yourself, an all-or-nothing mentality, overgeneralization, jumping to conclusions or turning something positive into a negative. Work to challenge these negative beliefs and ask yourself if they are fair. Learn to think outside of yourself and allow yourself to be less than perfect.
- Practice mindfulness and meditation. Journaling is a great way to practice mindfulness. Practice deep breathing and self-compassion. Set achievable goals for yourself.
- Laughter. Research has found that laughter can significantly reduce stress and depression. It lowers your body’s stress chemical cortisol and epinephrine and can raise mood-elevating chemicals like dopamine and serotonin.
- Do something that makes you feel good. Pick up a new hobby or activity. Try something new. Spend time in nature. Read a book. Try to limit your consumption of bad news.
- Get some sleep. A restful and quality night’s sleep can help you clear your mind and heal your body.
- Sunlight. A daily dose of sunlight can do wonders to help boost serotonin levels, improve your mood and energy. Go outside during daylight hours, take a walk during work breaks and increase the amount of natural light you let into your home.
- Tap into your senses. Work to stabilize your emotions. You can watch your favorite movie while wrapped up in a cozy blanket. Or you can listen to calming music while eating your favorite snack. These types of coping skills work on different senses at the same time.
- Seek out professional help. Cognitive therapy or professional counseling is known to be extremely effective in helping people deal with depressive symptoms. Psychologists, therapists and counselors are trained to help you manage your depression. They can help you reframe your thoughts and teach you coping skills to address trigger situations. Research shows that between 40-60% of people see improvements in symptoms after starting an antidepressant prescribed by behavioral specialists. About 41% of people responded positively to any form of psychotherapy when dealing with their depression. Getting professional help can be life-changing for those with depressive disorder.
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What is the Difference between Effective and Ineffective Coping Skills for Depression
Coping skills for depression can be used before and after experiencing triggers in challenging situations. They are important because they help you feel better when you are dealing with depressive symptoms such as hopelessness, fear and suicidal thoughts. It can also help you practice things that can be difficult when you have depression, such as addressing problems directly, setting healthy boundaries, coping with strong emotions, and expressing your feelings.
Effective coping skills help serve as a way to counteract negative thoughts and feelings when managing your depression. It provides a positive outcome such as reducing stress and improving mood. It goes on to address the root cause of depression and offers healthy and sustainable alternatives to cope with such challenges.
Ineffective coping skills for depression only provide temporary relief. It fails to address the underlying cause and issues needed for long-term well-being. Examples of ineffective coping skills include self-isolation that can worsen or hinder depression, excessive alcohol use and misusing mind-altering substances. This often leads to the development of a substance use disorder.
Reach out to Hotel California by the Sea
We specialize in treating addiction and other co-occurring disorders, such as PTSD. Our Admissions specialists are available to walk you through the best options for treating your addiction.
Treatment for Substance Use Disorder
Depression is a mental health disorder that can often lead to a substance use disorder. This is often referred to as experiencing co-occurring mental health disorders. Hotel California by the Sea is a professional behavioral health treatment program that offers assistance in treating substance use disorders and co-occurring mental health disorders.
We offer treatment at all levels of care including detox, residential, PHP and IOP. We utilize evidence-based treatment methods such as CBT, DBT and EMDR therapy. Hotel California by the Sea is dedicated to helping clients understand the root cause of their issues and helping them reach their goals of sobriety. We also provide the tools, resources and support client need to overcome their addiction.
References:
https://www.goodrx.com/conditions/depression/coping-skills-for-depression
https://www.helpguide.org/mental-health/depression/coping-with-depression
https://www.verywellhealth.com/coping-skills-for-depression-8426424
https://www.choosingtherapy.com/coping-skills-for-depression
https://www.talkspace.com/mental-health/conditions/articles/coping-skills-for-depression/
