How to Cope With Mild Depression

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methods

1Combatting Sadness and Feelings of Isolation

2Coping with Tension, Stress, and Anxiety from Depression

3Challenging Negative Thoughts

4Making Sound Nutritional Choices

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Mild depression is a medical condition characterized by feelings of sadness, anger, hopelessness, and frustration that last for weeks or months. Your negative emotional state interferes with your daily life, and you can suffer from insomnia, lack of concentration, or outbursts of anger. While professional treatment is necessary to treat mild depression, you can make lifestyle changes that can help you cope with it and make your treatment more effective. Emphasizing a healthy diet, exercise, stress reduction, and increased socialization can help you cope with mild depression. Additionally, antidepressants are not always helpful for those who suffer from mild depression, so non-drug activities and remedies can sometimes be more useful.

Steps

Method 1

Method 1 of 4:

Combatting Sadness and Feelings of Isolation

1. 
   1
   See doctor or a psychiatrist for a diagnosis and treatment plan. The first step in coping with mild depression is to seek out professional help. Talk with your doctor or a psychiatrist about your symptoms, such as feelings of hopelessness or insomnia, and see if you indeed are suffering from mild depression. Your doctor can prescribe you something to get started and then refer you to a psychiatrist, or you can find a psychiatrist on your own and go to see them first.

   • Ask whether an antidepressant could be helpful.
   • Talk with your healthcare provider about adding or increasing therapy sessions and ask whether individual or group therapy would be most beneficial for you.
2. 
   2
   Connect with people. Reach out to friends who can help you avoid the isolation and loneliness that are risk factors for depression. Spend more time maintaining your relationships with family and friends. You can schedule meals together or just take a walk with a group. Identify people you can trust who will listen to you when you need them. Let these trustworthy people know what you are going through and ask them to reach out to you periodically or arrange outings.

   • Being social is particularly important for extroverts, or people who typically thrive on being social.
   • Avoiding contact with others is common among those suffering from depression, and this can help worsen your mood.
   • Keep in mind that you might need more time to recover after spending time with people. Be sure to allow yourself this time, but keep socializing as best you can.
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3. 
   3
   Take a class or join a group. Another way to ensure that you are being social and not isolating yourself due to your mild depression is to challenge yourself by taking a class or joining a book club or other group.

   • Local recreation centers are a good resource for finding classes. They typically offer ones on subjects ranging from cooking, to exercise, to dog training. Libraries can be a good resource as well, often hosting book clubs, discussion groups, or computer classes.
   • Enrolling in a class will have a doubly positive effect. You will be around people, and you will be learning a new skill. This will help increase your confidence and self-esteem, which can help with your depression.
4. 
   4
   Volunteer in your community. By making a commitment to helping others, you will force yourself to be around people on a regular basis. Helping others actually helps you feel more connected socially, which consequently helps alleviate feelings of loneliness and depression. Volunteering is also helpful for building gratitude and counteracting negative thoughts.

   • The range of volunteer opportunities is almost endless, from serving as a reading tutor to cuddling babies at a neonatal unit. You can also volunteer at a local library or animal shelter.
   • Thinking about your hobbies and interests is a good way to find ways to volunteer.
5. 
   5
   Join a support group. You will have a sense of belonging and having people understand the struggles you are facing when you join a depression support group. By meeting with its members, you will be able to learn more about mild depression and the ways that fellow members cope with their issues.

   • Your therapist may be able to help you find a support group in your area.
   • You can also visit the National Alliance on Mental Illness (NAMI) website to find support groups.
   • Support groups are not a replacement for therapy, but they can be a powerful addition to it. Group therapy may also be a god addition to individual therapy, and it may also be covered by your insurance.
6. 
   6
   Try light therapy. If your sadness and depression are caused by seasonal affective disorder (SAD), resulting from the lack of sunlight in the winter, a light box may help. Make sure your light box emits little UV light but provides an exposure to 10,000 lux of light. Start by sitting in front of your light box for 15 minutes each day, and gradually increase the time.

   • Researchers think the type of light in a light box may activate an area of the brain that controls circadian rhythms and may help boost melatonin production. Both of these can be helpful in treating the symptoms of depression.
   • You can buy a light box without a prescription, but most insurance plans won’t cover the cost.
   • You can also simply spend more time outside during the day. Try going outside on your lunch break or taking a walk outside in the evening to get more exposure to natural light.
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Method 2

Method 2 of 4:

Coping with Tension, Stress, and Anxiety from Depression

1. 
   1
   Get some exercise. Depressed patients participating in exercise often improve their symptoms more quickly than non-exercisers, and regular physical activity can be a good way to reduce stress. Aim to exercise three to five times a week for 20 to 30 minutes to get the most benefit. Set small goals, such as a short walk or easy swim, to help you establish a pattern of increasing your physical activity.

   • Exercise may possibly alter the mood-regulating brain chemicals norepinephrine and serotonin, and it possibly can also release “feel-good” endorphins, both of which can help alleviate mild depression.
   • You can exercise any time of day, but some people find that exercising in the morning lifts their spirits and helps to set the tone for a good day.
2. 
   2
   Take a yoga class. Some symptoms of depression, including stress and emotional distress, can be alleviated by practicing yoga. Yoga can also help improve your sleep quality and improve energy levels.

   • Continued yoga practice can help control your body’s stress response systems.
3. 
   3
   Get enough sleep. Being chronically tired can stress your system and enhance anxiety and depression. To combat this, go to bed and wake up at regular times. Don’t eat a large meal or drink alcohol just before sleeping. Try calming rituals, like listening to soft music or massaging your head and hands, before going to sleep.

   • The neurotransmitters in your brain that support mood are replenished by sleep.
   • People who are sleep deprived are more likely to see neutral images as “negative,” thus leading to a skewed impression of everyday items.
4. 4
   Eliminate unnecessary stressors. If you have too much on your plate, then you are more likely to feel stress. Try to cut back on your obligations whenever possible and avoid taking on more than you can handle. Get into the habit of saying “no” when someone asks you to do something that you do not have time to do.
5. 5
   Incorporate relaxation techniques. Deep breathing exercises, meditation, and progressive muscle relaxation are all helpful ways to relieve stress. Make sure to set aside some time every day to use one or more of these stress relieving techniques. Don’t do anything else during this time. Just focus on relaxing.
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Method 3

Method 3 of 4:

Challenging Negative Thoughts

1. 
   1
   Investigate cognitive behavioral therapy (CBT). This type of therapy involves becoming aware of your negative thoughts and changing destructive patterns that can be contributing to your mild depression. Through this therapy, you will learn to recognize your negative thought patterns, think about their validity, and then replace them with healthier ways of thinking. Ask your mental health professional if this would be a good addition to your healing process.

   • Through participating in CBT, you will actually alter the way your brain works and how you react to certain situations.
   • You will learn how to change behaviors that are making your depression worse.
   • You can also ask your therapist for materials to help supplement your therapy, such as homework, books, and workbooks.
2. 
   2
   Practice mindfulness. By staying focused on the present, instead of rehashing past disappointments or dreading the future, you can help yourself avoid potentially negative thoughts. You can incorporate mindfulness into your daily activities, like brushing your teeth or washing the dishes.

   • While brushing your teeth, be mindful by focusing on the movement of the brush around your mouth. Concentrate on the sounds your toothbrush is making. Think about the taste of the toothpaste and the sensation of it in your mouth.
   • You can be mindful while washing your dishes by listening to the water from the faucet and noticing the colors in the soap bubbles. You can also be aware of the feeling of the warm soapy water on your hands.
   • By refocusing your attention to the present throughout the day, you will be able to better control negative emotions and prevent them from taking over.
3. 
   3
   Try meditation. Regular meditation practice, even for just 10 minutes a day, has been shown to help alleviate the symptoms of depression.

   • You can listen to a guided meditation on your phone or iPod.
   • Studies have shown that meditation helps reduce activity in the area of the brain that controls stress response.
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Method 4

Method 4 of 4:

Making Sound Nutritional Choices

1. 
   1
   Watch your diet. Diets that are rich in produce and whole grains are helpful in decreasing your odds of suffering from mild depression. By eating these foods in small meals throughout the day, you will help stabilize your blood sugar and maintain an even energy level all day long.

   • Foods rich in vitamin B12 and folate can help regulate mood. Sources include lentils, almonds, chicken, and fish.
   • People with vitamin D deficiency tend to have higher rates of depression than those with optimal levels. Seek out foods fortified with vitamin D, such as milk, cereals, and orange juice, to meet your daily required level.
   • Replacing sugary and processed foods, like soft drinks or cookies, with whole foods can have a positive effect on mood and energy levels.
2. 
   2
   Limit alcohol and caffeine. These psychoactive drugs can affect your mood, thinking, perception, and consciousness. Heavy alcohol or caffeine consumption can deplete your serotonin levels, which can worsen your depression. You can try to eliminate or limit these substances, even temporarily, to see whether you experience any positive mood changes.

   • Switching from several cups of coffee per day to 1 or 2 cups of green tea is a good way to slowly reduce the amount of caffeine you consume. However, make sure that you are drinking plenty of water as well because consuming caffeine in any form may lead to dehydration.
   • Pay attention to over-the-counter medications as well. Regular use of some of these medications may contribute to depression over time. Talk to your doctor before taking anything.
3. 
   3
   Increase your consumption of omega-3 fatty acids. Some studies have found positive linkages between eating foods rich in omega-3 fatty acids and easing symptoms of depression. Fish such as salmon, herring, trout, and sardines are rich in omega-3s, and you can also try a supplement.

   • Take fish oil supplements on a full stomach to avoid getting fish-flavored burps.
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Expert Q&A

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• Question

  What causes mild depression?

  

  Elizabeth Weiss, PsyD
  Clinical Psychologist

  Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy.D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences.

  

  Elizabeth Weiss, PsyD

  Clinical Psychologist

  Expert Answer

  Depression, or the symptoms of depression, can have many different causes, so it's a good idea to go get a checkup to rule out any physiological causes. For example, it might be something organic, like a thyroid disorder. However, you might be suffering from a loss, and what you're experiencing is actually appropriate sadness during the grieving process.

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• Question

  Can diet have an effect on depression?

  

  Elizabeth Weiss, PsyD
  Clinical Psychologist

  Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy.D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences.

  

  Elizabeth Weiss, PsyD

  Clinical Psychologist

  Expert Answer

  It's possible! If a medical condition is contributing to your depression, modern research shows that it also impacts your gut flora. Your diet really impacts your ability to be healthy, so it's important to eat a diet rich in nutritious foods.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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