How to Deal With Depression? 9 Effective Coping Strategies

Depression can feel overwhelming, but there are proven ways to manage it.

If you’re wondering how to deal with depression, how to stop feeling depressed, or even how to get out of depression, this guide offers practical, evidence-based strategies.

Whether you’re experiencing mild symptoms or deeper struggles, knowing how to cope with depression can help you reclaim control over your life.

The Importance of Using the Right Strategies for Coping With Depression

If you’re wondering how to overcome depression, it’s important to know that not all coping techniques are created equal. Some may bring short-term relief, while others lead to long-lasting change. There are also different types of depression that may require different treatment or therapy. That’s why using research-backed approaches is key.

Knowing what to do for depression may seem overwhelming. Brightside Health is here to help guide you to the best treatment for your specific needs.

How to Deal With Depression: 9 Strategies for Those Overcoming Depression

If you’re wondering what to do when depressed, you may be feeling overwhelmed and don’t know where to start.

You can rest assured that you’re not alone, and that help is out there for you. There are several ways to cope with depression, including seeking professional help and making changes to diet and lifestyle. Here are nine strategies to consider:

1. Reach Out for Support

Isolation often intensifies depressive symptoms. Learning how to combat depression means reaching out—even when it feels difficult. Try texting a friend to grab coffee or calling a family member just to check in. You may be surprised at how this simple act can shift your mindset.

2. Move Your Body

Exercise isn’t just about physical health—it significantly affects brain chemistry. Aerobic activity, such as brisk walking, boosts serotonin and endorphin levels. For example, a daily 20-minute walk outside can improve mood, reduce stress hormones, and promote better sleep. 

If traditional workouts feel overwhelming, try dancing to music at home or following a short yoga video on YouTube.

3. Create a Daily Routine

Depression often disrupts your sense of time and purpose. Building a structured daily routine helps bring predictability and small wins. 

Start with basics: wake up at the same time, shower, eat breakfast, and write out 2–3 manageable goals for the day. For instance, instead of saying “clean the house,” aim for “fold laundry” or “unload the dishwasher.”

4. Practice Mindfulness or Meditation

Mindfulness techniques help you observe your thoughts without judgment, which is particularly powerful when negative self-talk dominates. A simple practice: set a timer for 1-5 minutes, sit quietly, and focus on your breath. Each time your mind wanders, gently bring it back. 

Apps like Calm or Insight Timer offer guided sessions ranging from managing anxiety to sleep support.

5. Spend Time in Nature

Nature acts as a natural antidepressant. Even urban parks provide benefits. For example, research shows that spending just 10 minutes in a green space can reduce stress hormones. 

Try taking your morning coffee outside or making a phone call while you’re on a walk. If mobility is limited, tending to a houseplant or sitting by a sunny window can still be beneficial.

6. Journal Your Thoughts

What does depression feel like? For many of those suffering from depression, they may feel it difficult to process emotions, identify triggers, or have clarity regarding their symptoms.

Journaling helps you identify recurring thought patterns and emotional triggers. Instead of bottling up feelings, write them down. Use prompts like “Right now, I feel…” or “One thing I handled well today was…” 

Journaling doesn’t need to be daily—just consistent. Over time, it becomes a space to process challenges and celebrate small progress.

7. Limit Alcohol and Screen Time

What helps depression is abstaining from or limiting alcohol and screen time. It’s tempting to use alcohol or binge-watching as coping tools, but both can deepen depressive symptoms. Replace evening screen time with a calming routine, such as a warm bath, reading, or stretching. 

As for alcohol, track your intake honestly for a week. You might notice a correlation between drinking and mood dips, which can guide more intentional choices.

8. Fuel Your Body With Nutritious Food

Want to know how to help with depression through diet? What you eat influences how you feel. Diets rich in omega-3s (found in salmon, flaxseeds), folate (leafy greens), and magnesium (nuts, legumes) are linked to lower depression risk. For example, starting your day with oatmeal, berries, and almond butter supports stable energy and mood. 

Try reducing ultra-processed foods and sugar gradually, rather than making a sudden change.

9. Talk to a Professional

Getting help for depression is crucial. Early intervention is key if you’re suffering from symptoms. Therapists and psychiatrists are trained to treat depression, and you don’t have to wait until you hit a crisis to reach out. Cognitive Behavioral Therapy (CBT) is especially effective for reframing negative thoughts. 

If therapy feels out of reach, Brightside offers virtual care with personalized medication plans and ongoing check-ins. Whether it’s your first session or your tenth, professional support is a game-changer.

Are You Dealing With Depression and Need Help?

Want to beat depression but don’t know how? You’re not alone—and help is available.

If you’re struggling with depression, Brightside provides expert care through medication, therapy, and self-guided tools, all from the comfort of your home.

Our providers tailor treatment plans to your specific needs. If you want to know how to get over depression, we’re here for you.

Take our depression test to get started and see what type of support could help you most. Get help with depression today.

How to Get Out of Depression: Key Takeaways

Wondering how to get rid of depression? There’s no one-size-fits-all solution, but there are many ways to fight depression.

Fighting depression involves simple steps like building a routine, getting active, and reaching out for help, which can lead to big changes over time.

And if symptoms persist, professional treatment is available and effective.

With the right strategies and support, healing and a cure for depression are absolutely possible.

FAQs

How often should you practice depression coping skills?

How to fight depression? Consistency is key. Aim to use at least one or two coping skills daily, even on good days.

Over time, these practices can build resilience and make depressive episodes less severe.

How to treat depression without medication?

Wondering how to stop being depressed, but don’t want to use medication? You can try therapy, especially cognitive-behavioral therapy (CBT) or interpersonal therapy, as well as lifestyle changes such as exercise and establishing a consistent sleep routine, and utilize self-help tools like journaling or meditation.

Many people find significant relief through these non-medication strategies.

How to take care of yourself when you experience depression?

What helps with depression is starting with the basics: rest, eat nourishing food, and move your body.

Add small, meaningful actions like journaling or calling a friend.

It’s okay to take things one step at a time. Self-compassion is just as important as action when learning how to fix depression.