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.