Tips For Dealing With Mild Depression And Improving Mental Health

It can be difficult to cope with feelings of depression, even when they do not rise to the level of major depressive disorder. Mild depression symptoms can have a significant impact on an individual’s life and may be a sign of persistent depressive disorder or another mental illness. Like many mental health conditions, depression has the potential to worsen over time, so it can be important to know how to manage even moderate symptoms when they arise. Below, we’ve provided an overview of mild depression and outlined some important tips for addressing its often-complex effects.

What is mild depression?

An individual with persistent depressive disorder may experience periods without symptoms, followed by episodes marked by moderate symptoms or symptoms that would rise to level of major depressive disorder. For a mild depression diagnosis, symptoms typically must occur more days than not for at least two years. It is estimated that 1.5% of adults in the US experience persistent depressive disorder. 

Mild depression can be the result of a loss in the family, a major life change, or physical health challenges. An individual may also experience depression without an identifiable cause. Mild depressive symptoms may also signal the existence of a comorbid disorder, such as anxiety, substance use disorder, bipolar disorder, or post-traumatic stress disorder.  

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Symptoms of persistent depressive disorder include:

• Feelings of hopelessness or worthlessness
• Problems concentrating and reduced productivity
• Loss of interest in activities once enjoyed
• Unexplained aches and pains
• Sleep disruptions
• Changes in dietary patterns

Mild depressive symptoms may also indicate the presence of other types of depression, including seasonal affective disorder, postpartum depression, and persistent depressive disorder. Many of these types of depression will have similar symptoms. If you notice symptoms of depression in yourself or are otherwise concerned about your mental health, consider talking to a healthcare professional who can evaluate you to determine whether a diagnosis and treatment are necessary.

Strategies for managing and dealing with mild depression symptoms

Addressing the symptoms of mild depression can help you avoid the negative effects of the disorder and function as you normally do. Below are several proven self-help strategies for reducing depressive symptoms.  

Connect with friends and family to improve your mood

Research suggests that feeling lonely or isolated is associated with higher rates of depression. Connecting with loved ones can help you take advantage of the proven benefits that social support provides.

Something as simple as watching a movie with friends or having dinner with a family member can improve your mood. However, many people with depression don't feel capable of interacting with others. If this is the case for you, consider starting slowly by chatting with a coworker or calling a friend or family member.  

Exercise regularly while dealing with mild depression

Research shows that physical activity can ease the symptoms of depression. Exercise releases mood-boosting chemicals that can help alleviate feelings of sadness. It can also increase energy levels and reduce the effects of physical health problems that may be underlying depressive symptoms. 

If you’re not sure how to start, consider participating in an activity that you already enjoy. For example, if you're a fan of basketball, then playing a pickup game at your local basketball court might be a beneficial form of exercise. Plus, the social interactions of playing sports with others may boost your mood.

Limit alcohol to reduce depression symptoms

Alcohol is frequently used as a coping mechanism for depression (alcohol use disorder is a common comorbidity of depressive disorders); but alcohol, particularly when consumed in large quantities, can lead to anxiety in the short term and worsen mild depressive symptoms over the long term. Consuming alcohol in even small quantities can lead to worsening symptoms of depression, potentially weakening the positive effects of antidepressants and exacerbating their side effects. If you’re experiencing mild depression, consider cutting back on your consumption or abstaining altogether. 

Cook healthful meals

There is evidence of a connection between diet and depression symptoms. Red meat, sugar, processed food, and dairy products with high levels of fat have been linked to a higher risk of depression. To help decrease mild symptoms of depression, consider following the Mediterranean diet, which is rich in vegetables, fruits, nuts, legumes, healthy fats, fish, and other nutrient-dense foods. 

Get plenty of rest to alleviate symptoms of depression

Approximately 75% of people living with depression experience insomnia. So, proper sleep hygiene can be an important part of managing mild depression and improving mental health. Depression and sleep are thought to have a bidirectional relationship, which means that a lack of sleep can worsen depression—and depressive symptoms can cause sleep disruptions. 

Going to bed and waking up at the same time each day can help you create a regular sleep schedule. To further alleviate disruptions and help your body feel tired when it’s time for bed, consider creating a nighttime routine that prepares you for bed and provides consistency. Your regimen can include journaling, meditating, tending to hygiene, and preparing a restful sleeping environment. It can also help to avoid your phone for an hour before bed. 

Focus on stress management to help improve mental health

There is a strong link between stress and depression, with many people experiencing symptoms of mild depression as a result of excessive stress. If you're going through a particularly stressful period in your life, consider whether there are any areas in which you could improve stress management. For example, some people cut down on stress by limiting their workload or taking other responsibilities off their plate. 

Making time for self-care can help you relieve stress, too. Self-care can mean taking warm baths, drinking a cup of tea, or journaling. Essentially, it is anything that nourishes your body and mind. Some people like to sit down to read a book alone for a few hours, while others like to meditate or practice yoga. Consider developing a self-care routine that incorporates several activities so that you can be consistent.  

Be mindful 

Mindfulness is a form of meditation that involves focusing on the present and drawing awareness to one’s thoughts, feelings, and surroundings. Practicing mindfulness can help you recognize negative thoughts, reduce stress related to depression, and identify maladaptive emotions. A growing body of research suggests that mindfulness can significantly decrease symptoms of depression.

To practice mindfulness, find a quiet place to sit or lie and focus on your breath. As you breathe deeply, draw your attention to your feelings, both physical and emotional. Are you sad? Energetic? Hungry? Then, bring your awareness to your surroundings, taking note of any smells, sounds, or textures you’re experiencing. If you find that your thoughts are drifting, bring them back to the present without judgment. You can practice mindfulness in a variety of situations, making it a potentially versatile and effective technique for mild depression symptoms. 

Seek professional care for mild or moderate depression

If you are experiencing physical or psychological symptoms, know that help is available. Some people who are experiencing mild depression assume that their depression symptoms are not serious enough to seek treatment. But you deserve to feel better no matter how severe your symptoms are. Mild depression can present serious challenges, and it can worsen over time if left unchecked.

The first-line treatment for depression is typically a combination of medication and psychotherapy. Antidepressants like selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and monoamine oxidase inhibitors (MAOIs) are commonly prescribed to help manage symptoms. Always consult with a healthcare professional prior to starting or stopping any medication.

Stopping some medications suddenly, like selective serotonin reuptake inhibitors, has the potential to trigger worse depression or anxiety symptoms.

Improve mood and manage symptoms through mental health treatment

Therapy sessions and mental health treatment can also be beneficial when you're experiencing depression. A therapist can talk you through your symptoms and help you process your feelings. Cognitive behavioral therapy is a widely utilized method of care for depression. Cognitive behavioral therapy can help you reframe negative thought patterns that may be leading to feelings of sadness, lack of motivation, or other mild depression symptoms. 

Interpersonal therapy is another common modality for managing depression symptoms. With interpersonal therapy, the therapist will typically focus on your relationships with others—the idea being that nurturing healthy connections can lead to improvements in depression symptoms. Studies have found that interpersonal therapy is an effective form of care for depressive disorders. 

Online therapy is available for people with mild to moderate depression

A growing body of research suggests that online therapy can help individuals manage depressive symptoms of varying severity. In a study of 90 people living with mild to moderate depression, researchers found that online therapy was as effective as traditional care. Mindfulness, one of the strategies we discussed above, was a primary component of the online therapy program. 

If you’d like help processing the complex emotions that can accompany mild depression, consider utilizing an online therapy platform like BetterHelp. With BetterHelp, you can simply fill out a questionnaire and you’ll be matched with a licensed mental health provider who fits your needs and preferences. Your therapist can also connect you with useful resources, such as at-home exercises geared toward helping you manage depression symptoms on your own time.