Short-term strategies for managing feelings of depression
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Taking the first steps in your wellbeing journey can be challenging. Big feelings are a big deal, but being willing to try is what’s important.
If things don’t work out or feel easy at first, try not to be discouraged. The path to good mental health is different for everyone, and it’s normal for different approaches to work for different people. There are many ways to manage depression, so it’s important to find the approach that works best for you.
When you’re feeling low, it can be easy to sink into the feeling – but finding ways to manage your negative feelings in the moment can make a meaningful difference to the way you feel and the way you deal with negative emotions.
Below are a number of evidence-based things you can do to feel better in the moment.
Practical things you can do to feel better right now
- Show yourself kindness and compassion
It can be difficult to show yourself compassion when you’re feeling depressed, but it’s an important first step to managing your depression.
Criticising, or getting down on yourself for how you’re feeling can just make you feel worse. This is because it can add shame or guilt to the emotions you are already feeling. It’s ok to not be ok.
Remember:
- It’s okay to take on less or ask less of yourself when you’re not feeling great. If you’re feeling depressed, try reducing the expectations you’ve set for yourself or reach for the self-care activities that work for you. It's especially important to ensure you're getting enough quality sleep.
- We’re often far more critical of ourselves than we would be of a friend in the same situation. What would you tell someone else if they were in your situation?
Listen to Caitlin's message of support below.
- Take your mind off things
- Get outside
- Find ways to ground yourself
If you’re feeling overwhelmed, grounding is a strategy that can help. Grounding connects you with the present moment, rather than getting caught up in your thoughts. It can help you find a sense of stability or solid ground when things are swirling..
- Journal your thoughts and feelings
- Talk to someone you trust
- Create a self-care box
- Plan activities
- Name it to tame it
“Stepping outside and seeing the sunshine or the rain, being connected to nature, is really grounding and refreshing.”
To learn more about what it's like to experience depression and ways to manage it, you can:
- Read about the feelings and effects of depression
- Discover long-term strategies and support services.
