Getting Help With Depression: How To Avoid Feeling Down All The Time

Many of us feel down from time to time.

Feeling sad frequently can signal the existence of a depressive disorder or other mental health-related challenge that might need to be addressed. If this is the case for you, this article can provide you with information about several common treatment options and self-help strategies for boosting mood and feeling better.

Depression overview

Depression is a mental health condition characterized by low mood, fatigue, trouble focusing, and a loss of interest in activities once enjoyed. The label depression actually encompasses several different depressive disorders, including major depressive disorder, persistent depressive disorder, seasonal affective disorder, and postpartum depression. According to the World Health Organization, depression affects more than 300 million people worldwide.

According to the Diagnostic and Statistical Manual of Mental Disorders, for a diagnosis of major depressive disorder to apply, symptoms must be present “most of the day, daily, for at least two weeks in a row”. Symptoms of depression include:

• Low mood
• Lack of interest in activities once enjoyed
• Sleep disruptions
• Weight fluctuations
• Trouble focusing
• Feelings of worthlessness

Depression is thought to be primarily caused by alterations in brain chemicals, though many factors may play a role, including environmental influences, physical illness, and genetics. Some people experience a temporary low mood brought on because of external factors. Relationship conflict, stress and anxiety, the loss of a close friend or family member, or other challenges can cause mental health struggles that may pass after a short period. If, however, symptoms of low mood persist or worsen, they may fit the criteria for a depressive disorder. 

Depression treatment

Treatment for a depressive disorder will typically vary based on the symptoms an individual experiences, their medical history, and any concurrent mental or physical health disorders. A combination of therapy and medication is considered the most effective form of care for depression. If you’d like to address low mood that you believe is connected to depression, consider contacting a healthcare provider. A mental health or medical professional can screen you and, if necessary, provide a diagnosis and help you develop a treatment plan. 

Therapy

Common forms of therapy utilized for depression include cognitive behavioral therapy (CBT) and dialectic behavior therapy (DBT). Getting feedback from an unbiased professional can help you identify useful coping strategies and process your emotions. A mental health provider can also help you learn about identify and replace unhelpful thought patterns that may be underlying your low mood. For example, your therapist may help you realize that negative thoughts related to your self-worth often cause you to feel sad or lack motivation. Sometimes, simply having a safe space in which to talk about your feelings can be of help.

Medication

Certain medications have been proven effective in regulating depression helping create positive treatment outcomes,  and keeping consistent mental health in view. Common antidepressants include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and monoamine oxidase inhibitors (MAOIs). Always consult with a healthcare professional prior to starting or stopping any medication. 

Self-help strategies for depression

Though self-help is not always a feasible replacement for professional diagnosis or treatment, it can be a helpful addition to a treatment plan developed by a mental health or medical professional, there are several science-backed techniques that can help you reduce symptoms of depression and feel better. The following are some versatile and convenient strategies for managing depression in your daily life. 

Practice gratitude

Studies show that practicing gratitude on a regular basis can boost one’s mood and improve overall mental well-being. Gratitude is a state of appreciation that can be developed over time. Even if you don’t feel particularly grateful, practicing the habit can lead to an increasingly positive attitude and several other emotional health (and physical health) benefits, including reduced depression, stress,  pain, and risk of illness. Find three things you are grateful for every day and consider starting a gratitude journal. This can be a good way to shift your focus and avoid dwelling on the negative.

Engage in creative pursuits

Researchers have found that creativity may increase positive affect and improve mental well-being. Engaging in creative activities can help take your mind off challenging feelings, amplify positive emotions, and even improve your physical health. Consider pursuing outlets you already enjoy, such as cooking, painting, playing an instrument, or writing. 

Be mindful

Mindfulness—which utilizes several different methods to bring one’s awareness to the present—can help with stress management, concentration, and other functions commonly affected by depression. In one study, researchers found that a brief mindfulness program increased mood, reduced anxiety and fatigue, and improved focus in participants. These effects showed up after just four sessions, even though some of these benefits were previously believed to be possible only with long-term mindfulness and meditation training. Mindfulness can help you recognize when you’re feeling sad, then allow the emotion to pass without judgment, potentially avoiding the cycle of rumination that can occur with depression.

Maintain a balanced diet

The food that we choose to fuel our bodies with can affect our mental health. Processed foods and refined sugars have been shown to lead to emotional challenges. Maintaining a healthy diet can help you improve your mood in a creative and fun way. There are many mood-boosting foods available for people who want to reap their mental and physical health benefits, including fish, legumes, whole grains, fruits and vegetables, and healthy fats.

Exercise in nature

A study published in the journal Environmental Science and Technology examined the short- and long-term positive health effects of outdoor exercise for depression. The study’s researchers found that "acute short-term exposures to facilitated green exercise improves both self-esteem and mood irrespective of duration, intensity, location, gender, age, and health status”. To take advantage of the benefits of exercising in nature, consider going for a run, biking, or walking through a nearby park or river pathway. Enjoying nature while exercising can release mood-boosting chemicals and provide extensive physical health benefits. 

Get plenty of sleep

There is a proven connection between sleep quality and depressive symptoms. This link is thought to be partly due to a decreased ability to regulate one’s emotions following poor sleep. Following a consistent sleep schedule can help you avoid or limit these negative effects. Try to go to bed and wake up at approximately the same times each day. You can also develop nighttime and morning routines that may help you prepare for bed, get ready for the day, and provide further consistency. These routines can consist of activities like tending to personal hygiene, journaling, drinking tea, meditating, or practicing yoga. Limiting your screen time for an hour prior to bed can also help you get to sleep faster. 

Care for yourself

There is evidence that practicing self-care can lead to improvements in depression symptoms. Self-care—which refers to activities meant to promote mental and physical wellness—can be a crucial component of your daily efforts to address low mood. Activities such as taking a bubble bath, reading literature, or taking a nap can help you nourish your body and mind while reducing feelings related to low mood.

Build a support system

There is a substantial body of evidence pointing to the importance of social support for mental well-being. Your loved ones can provide you with an outlet for your feelings and may have insights into ways you can feel better. A support system may consist of trusted friends and family members, your significant other, and mentors, and healthcare professionals. Keep in mind that unless your loved one is a trained mental health professional, it may be unhelpful to accept medical advice, diagnosis, or treatment from them. For many individuals, joining peer support groups is an important part of addressing a mental illness. In depression support groups, you can find a safe space to share your story and connect with others undergoing similar experiences. 

Feeling better with online therapy

The results of a growing number of studies point to online therapy as an effective method of treatment for depressive disorders. For example, in a randomized controlled trial examining the effects of online therapy for individuals with major depressive disorder, participants reported significant reductions in symptoms over the course of the 10-week program. Researchers in the study also noted that online therapy is a cost-effective option. 

If you’re struggling with feelings of sadness, lack of motivation, or other mental health-related challenges, consider getting matched with a licensed therapist online. BetterHelp works with thousands of licensed mental health providers—who have a range of specialties—so you’ll have a good chance of connecting with someone who can address your specific concerns regarding low mood. Online therapy is also an affordable option.