7 Things You Can Do Right Now to Fight Depression

Get Support from Loved Ones

Depression is a mental illness that is extremely difficult to manage on your own. It feels overwhelming and distorts your thoughts, lowering your motivation and making it tough to enjoy things. If you may be suffering from depression, get professional help as soon as possible. Therapy, medication, or a combination of the two can make a huge difference in your life.

However, even if you are lucky enough to get an immediate appointment with a mental health professional, it is natural to hope for some immediate relief and some strategies to help between sessions. The good news is that there are ways to fight depression in the moment. They are not cure-alls, but can ease the pain somewhat when the depression feels overwhelming.

Here are 7 things you can do right now to fight depression.

1. Have a Shower

Low motivation and oversleeping are two common symptoms of depression. This can make it tough to even get out of bed in the morning. It is understandable if the thought of doing anything but lying in your bed seems overwhelming.

But consider if you’re able to commit to one small activity. Having a shower is a good option. Not only is it a low-stress activity* but it can also help you feel better about yourself. Depression can put you in a vicious spiral – you’re feeling bad and don’t take care of yourself, which makes you feel worse about yourself, and so on. A shower can make you feel more comfortable in your body and make it easier to motivate yourself to interact with others.

*although it is important to acknowledge it can be a source of stress for people with certain mental illnesses or developmental disorders.

2. Speak to Loved Ones

Isolation can lead to depression or exacerbate it. Humans are social beings and, when we don’t interact with others, it takes a toll on our wellbeing. Unfortunately, depression can lead to low self-esteem which often makes people avoid others. In addition, many people don’t think their loved ones want to be around them when they’re depressed.

Nonetheless, it is crucial that you have social interactions, even if it’s just once a day. You don’t even need to talk to your loved one – spending time together watching a movie can relieve the sense of isolation significantly.

3. Don’t Neglect Hydration and Nutrition

The better your body feels, the easier it is to manage depression. If your appetite is low, that’s normal, but you should eat nutritious food in any case. A good diet will boost your mood whereas scarcity or unhealthy foods can lower your mood further.

Drink plenty of water as well. Dehydration drains your energy, which only lowers your ability to manage the depression effectively.

4. Establish a Routine

It’s easy to let go of any routine when you are going through depression but this is another thing which makes the problem worse. After all, instead of having structure in place that at least engages your body and mind, you are left to dwell in the difficult feelings all day. It also contributes to the low self-esteem commonly associated with depression.

Establishing a simple routine – one that is sustainable in the absence of your usual routine – will make it easier to get through the day. It will put you more at ease, ensuring that you spend less time in the depths of the depressive feelings. It will also help you motivate yourself to do more things which help fight depression.

5. Dismiss Negative Thoughts

Depression leads to negative thoughts that, although often irrational, seem like objective truths. When thinking this way, it is natural to fall into the trap of focusing on these thoughts without challenging them or even questioning why they’re there.

Challenging these negative thoughts is important, but you may not feel ready to do so without the help of a professional or at least an outside perspective. However, you can try to dismiss the thoughts when they arise rather than getting drawn in. No matter how bad the thoughts are, you don’t need to address them right now. They will arise again and again, so try to notice when they do and turn your attention away from them.

6. Go Outside

Spending all day in the house, especially if you have been in the same room for hours or days, can make you feel very disconnected from life. Your room seems to fill with all the negative thoughts and feelings and you start to believe that they are ‘normal’. Going outside into nature will not make them disappear, but it can help ground you while reminding you that there is a wider world. It may also remind you that things have not always been this way and that, while things seem bad now, you will eventually return to meaningful and fulfilling living.

7. Practice Mindfulness and Meditation

Mindfulness and meditation can be tremendously helpful when dealing with depression. Studies have proven their effectiveness. In an ideal world, you could jump into mindfulness and meditation practice immediately. Unfortunately, mastering mindfulness and meditation takes time. Trying to start practicing them for the first time in the midst of depression without professional help may not be helpful.

That said, if you have some grounding in mindfulness and meditation, taking some time to practice their techniques may make a significant difference. It’s not an all-or-nothing approach. Even a ten minute breathing exercise once a day can have a noticeable effect.

Conclusion

Depression is a serious mental illness and it is vital that you get help from a licensed mental health practitioner. However, in the meantime, or between sessions, you can do things to relieve some of the sense of overwhelm. The above 7 things can make a difference that builds up, even if it seems small in the moment.