Explore long-term strategies for managing depression
Depression is a complex condition, but the good news is that it can be managed with a combination of strategies. What works for one person might not work for another – what counts is the willingness to try.
There are things we can do to address the root causes of depression, and other strategies that minimise the severity or the number of symptoms.
With the right approach, patience, and support from others, recovery from depression is possible.
Tackling root causes
- Strengthening social connections
As humans, we all need social relationships. We’re naturally wired to live in groups and rely on each other - counting on the support of other people is how we’ve survived and thrived as long as we have.
Our need for friendships is so strong, that loneliness even affects our physical health. Research has shown that extended periods of loneliness are as bad for our physical health as smoking 15 cigarettes a day.
Making new friends is hard, especially as we get older. While we can’t just create new friends out of thin air, taking small steps in the right direction is what matters.
Below are some places you might like to start:
- A website or app where you can meet other people around shared interests, such as Meetup
- Volunteering at a local charity
- Join an online community or discussion forum
- Trying to find common interests with people you work or go to school with.
You can learn more in our building social connections article below.
- Changing your circumstances
- Therapy
“A walk outdoors to the coffee shop with a friend was the highlight of my day. ”
Minimising and managing your symptoms
Each of the below self-care strategies has been shown to help reduce feelings of depression.
When used in combination with the above strategies, they can have a strong positive impact on your wellbeing.
- Getting enough sleep
Sleeping well is a really important part of managing depression, but depression itself can make healthy sleep patterns feel impossible. Developing good sleep habits can help find the right balance.
These can include:
- Switching off your screens before bed
- Avoiding alcohol and caffeine before bed
- If you can’t sleep, get up and do something calming until you feel sleepy
- Trying to avoid napping during the day
- Keeping the bedroom for just sleep and sex.
Learn more in our sleep and mental health article below.
- Be kind to yourself
- Eating well
- Getting regular exercise
- Avoiding substances
- Getting out into nature
- Developing a routine
- Engage in your hobbies
- Medication
“I realised that sometimes in life you need medication to get by and that’s okay. I’m so glad I am now on medication and seeing a therapist. Now I’m stronger than I was a year ago.”
