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Coping with Depression

These tips are all about ways to cope with depression, manage your mood & feel better.

If taking medication treatment for depression be sure NOT to stop or alter your treatment without talking to your doctor first.

Diet can improve effects of antidepressants. Omega3 found in fish or supplement form is effective when taken daily.

Depression is treatable. A good first step is to see your family doctor to get a proper assessment.

45-60 mins/day of mindfulness meditation can be an effective tool to treat depression. See more.

If you don't want to take medication, St. Johns Wort is an effective substitute for antidepressants. Ask your doc about it.

Research shows counselling or therapy is helpful. A study showed 87-92% of people had lasting improvements by end of trtmnt.

Helping a friend to deal with depression can be tough. It’s important to know when it’s too much. Self care is important.  

Depression is not your fault - it has many causes. Be kind and gentle with yourself. Here are ways to start getting help

If your social life, work or school are affected by depression and symptoms last at least two weeks get help

Light therapy can be effective for seasonal affective disorder (a type of depression). Use daily for best results.

If taking antidepressants ask your doc before mixing with other meds, vitamins or herbal remedies to ensure safety.

SAM-E is a pill that helps improve depression symptoms. Consult your doc to find out if it might be right for you.

Avoid alcohol and other drugs. They may worsen depression or interact badly with antidepressants.

Most common and successful treatment for depression is psychotherapy with anti-depressants (will vary). Get started today

Suicide is a major risk for people with depression. Don't accuse someone of seeking attention. Help your friend to get help.

Exercise is 1 of most important things we can do to manage depression. Aim for 30 mins daily w. increased heartrate and breathing levels.

Mindfulness meditation can prevent relapse. Sit down, focus on breathing, bodily sensations and relax. 

Track your mood to understand your ups and downs and to notice patterns in your depression symptoms. 

Folate is a B vitamin found in green veggies. Daily folate intake can help support antidepressants and improve depression symptoms.

If you feel more comfortable bringing a friend with you to a counselling appointment, ask your therapist ahead of time if this is ok.

Identify irrational thoughts that might be contributing to your depression with CBT therapy. 

If using medication or other supplements (with your doctor's guidance), be sure to use the correct prescribed dosage for full effect.

Wash the car. Ride a bike. Do some gardening. Walk the dog. Daily exercise helps depression symptoms.

Forgive yourself. It's ok that you have depression. So do 121 million other people worldwide. Learn more facts and symptoms about depression.

Keep a journal to gain awareness about your depression and to start changing the things that get you stuck. Try this digital one to get you started and inspired.

It's important to seek treatment. Without on-going treatment, 50-60% of people with depression can have a 2nd episode within a year of the 1st.

You are not alone. Reach out and talk to a friend or someone you trust and ask for support in getting treatment.

Exercise with a buddy or in a group to help you stick to a routine and feel connected. It improves symptoms of depression.

Every morning, tell yourself "I love you. I'm sorry. I forgive you. Thank you." (source: BPM Fitness) Practice gratitude and forgiveness.