How To Improve Symptoms Of Depression: 7 Helpful Tips

Depression is one of the most common mental health conditions, affecting nearly 300 million people worldwide. While it is a complex mental illness that can lead to a variety of challenging symptoms, it is also a very treatable disorder. If you’re living with depression, there are several scientifically proven techniques for managing depressive symptoms that you can implement regularly (in addition to adhering to a treatment plan that may include therapy and medication). Below, we’re going to discuss seven such strategies and how you can incorporate them into your everyday life. 

Defining depression

Depression is a mental health condition that can cause persistent feelings of sadness, fatigue, and lack of motivation, along with various other mental and physical symptoms. Depression technically encompasses several different disorders, including major depressive disorder, persistent depressive disorder, and seasonal affective disorder. The symptoms of these disorders can affect how an individual feels, thinks, and behaves. They can lead to difficulty performing at work, caring for oneself, and maintaining relationships. Depression can also be comorbid with mental health conditions like anxiety, substance use disorder, and post-traumatic stress disorder. 

Symptoms of depression

Symptoms of depression can vary depending on the individual, but commonly include:

• Sadness
• Trouble focusing
• Fatigue
• Feelings of guilt, worthlessness, or hopelessness
• Disruptions in sleep routine
• Irritability
• Restlessness
• Loss of interest in activities once enjoyed
• Changes in appetite
• Persistent aches and pains
• Digestive problems 
• Suicidal thoughts or attempts

How to manage depression symptoms: 7 helpful tips

A growing body of research on depression continues to provide us with numerous insights into how to navigate symptoms of depressive disorders. While the first-line treatments for depression are typically medication and therapy, the following techniques can supplement those modalities and help you improve common emotional, physical, and mental symptoms. 

1. Build a support network

The people who make up your support system can encourage you, ground you emotionally, help you with problem-solving, and listen when you want to talk. 

Your support system can comprise people from many different areas of your life, including friends, family, mental health and medical professionals, mentors, and others. You can also look for depression support groups—either in your area or online—which can connect you with a built-in network of people who understand what you’re going through. 

2. Get enough sleep 

It is estimated that 75% of people living with depression experience interruptions in sleep. Experts also believe that there is a bidirectional relationship between depressive symptoms and sleep: Depression can cause sleep problems, and trouble sleeping can exacerbate symptoms of depression. 

Because of these disruptions, a consistent sleep routine can play an important role in managing depressive symptoms. A wealth of studies suggest that a good night’s sleep helps foster mental and emotional resilience, while chronic sleep deprivation can lead to negative thoughts and emotional distress.

Here are some steps you can take to achieve a better night’s sleep:

• Create a sleep routine
• Maintain a balanced diet
• Create a restful environment
• Avoid naps during the day
• Exercise regularly 
• Utilize stress-management techniques

3. Journal

There is evidence that putting your thoughts and feelings about depression on paper can help you decrease depressive symptoms. In one study, 40 people living with depression were given 20 minutes a day to journal about their emotions. The results of follow-up questionnaires showed that symptoms of depression in participants were significantly decreased after the exercise. 

Journaling gives you the chance to process your feelings and express yourself in a healthy way. It also allows you to look back on previous entries that may provide insights into your specific symptoms, including how they are progressing, their frequency, and when they typically appear or worsen. You may notice that certain symptoms arise based on where you are, who you’re with, what time of the day it is, or even what you’ve eaten. 

4. Set reasonable goals 

Developing achievable objectives regarding your depression can help you stay focused on treatment, promote a sense of self-control, and provide you with motivation. Research shows that setting goals can promote positive outcomes during treatment for depression. But there is also evidence that goal-setting is more difficult for those who live with depression. If you’ve had trouble creating objectives for yourself, consider using the SMART approach to help ensure your goals are achievable. SMART is an acronym that’s meant to help you set goals that are Specific, Measurable, Attainable, Relevant, and Time-based.

When setting goals, start with a list of questions to ask yourself:

• What motivates me?
• What interests me?
• What would I do more of if I could?
• What do I want?
• What do I care about, or what did I care about before I felt this way?
• Where do I want my life to go?
• What brings me joy?
• What are my dreams and hopes?

Using your answers to those questions and the SMART approach, you can develop a list of short- and long-term goals. If you’d like additional support, a licensed therapist can help you come up goals that work based on your symptoms and current treatment plan. As you work to achieve your goals, consider tackling the smaller, easier-to-achieve objectives first and then working your way up to the bigger ones. And be sure to celebrate each time you accomplish a goal. 

5. Meditate 

Research suggests that meditation can help reduce depressive symptoms. One of the main goals of meditation is to quiet your mind, which can help you better recognize negative thought patterns that may be underlying symptoms like sadness, lack of motivation, or loneliness. In addition to decreasing stress that may lead to depression symptoms, meditation can improve sleep quality, enhance memory, and heighten focus. There are several different forms of meditation that you can practice, including mindfulness, progressive relaxation, and focused attention. 

6. Volunteer

Giving your time and support to others can provide several benefits when it comes to depression. In addition to having a positive impact on your community, studies show that you can decrease symptoms of depression by volunteering. Helping others can boost your mood, take your mind off depression symptoms, give you a sense of purpose, and allow you to provide support to people who may also be going through difficult times. Consider donating your time to a non-profit you support or a local organization that may need volunteers. 

7. Get active

Exercise is a proven method of addressing the mental and physical symptoms associated with depressive disorders. If you’re experiencing tiredness or fatigue due to depression, physical activity can increase your energy levels and help you control your sleep. Exercise can also help you focus, improve physical health disorders that may contribute to depression, and produce endorphins that boost your mood.  

In an analysis of 25 studies on the efficacy of exercise for depression, researchers concluded that physical activity can decrease depressive symptoms. The analysis specifically noted that consistent exercise over a long period of time likely produces the best results. To incorporate exercise into your daily routine, consider joining a gym, going for frequent walks, or taking up running, biking, or swimming. You can also focus on activities you already know you enjoy, like hiking, playing a sport, or gardening.  

Online therapy for depression

Online therapy is a research-backed method of improving symptoms of depression. In a study of over 1,200 patients, researchers found that online cognitive behavioral therapy significantly reduced depressive symptoms, results that were sustained for 6 months post treatment. Cognitive behavioral therapy is a widely utilized form of treatment that helps individuals reframe negative thought patterns that may be underlying maladaptive behaviors and emotions, such as those related to depression. 

If you’re living with a depressive disorder or a similar mental health-related concern, consider utilizing an online therapy platform like BetterHelp. BetterHelp works with thousands of mental health professionals who have a range of specialties and areas of expertise and can help you address your specific depression symptoms. If you’re struggling to leave your home, or you’re not comfortable meeting with a therapist in person, you can participate in online therapy remotely, through video call, voice call, or in-app messaging.