Coping Skills For Depression: Finding a way out

Depression is a serious medical illness that can affect how a person feels, thinks, and acts. Oftentimes, people find themselves wanting to be alone in solitude when episodes of depression appear and fear that they may never be able to rid themselves of those feelings. 

Some coping skills for depression can be related to behavioral actions, using a social support system, journaling, and mindfulness activities. Although these strategies may not heal you, they are here to help remove negative thoughts and boost your mood. 

A lot of times when diagnosed with depression, we are given some type of medication, but there are strategies to implement before it gets to that point. If you are looking for alternative coping skills for depression without needing pills or medications continue reading. 

Ways of coping with depression

Coping with depression can be challenging, you are already depressed and not wanting to do anything, and the mindset of someone who is showing symptoms of depression is not a healthy one. Getting them to try something might be difficult, but if someone can incorporate these techniques into their day it may help them stabilize their emotions. 

Getting a morning walk 

Going for a morning walk will help reset your circadian rhythm and jumpstart your day with sunshine. This does not have to be a long walk, starting with 15 minutes and working up to 30 minutes or even an hour-long walk.

People with depression become less active, but a small amount of activity can help stop the cycle. According to a 2019 study, a lack of physical activity can lead to a more depressed mood. If a walk is not your cup of tea, try doing an AMRAP workout that is only 20 minutes.

Joining a support group/community

Don’t be afraid to lean on your community, they are there for you. It may be hard to go to people so close to you in fear of judgment, but they just want what is best for you. 

If going to your community isn’t the answer, join a support group that understands what you are going through. If that scares you, choose a group where you share the same hobbies.

You can find a Facebook group or look at your community center to see what is going on in your town that you could join that will make you happy. 

Journaling

Journaling is a safe space for your thoughts and what you may be afraid to say into the world. This could be positive experiences from your day or just different feeling that you had throughout the day that could have set off some triggers. 

One exercise to try in your journal is to write “I AM” statements. Saying something like I AM strong, I AM capable of anything I put my mind to, I AM fueling my body. These should be statements you believe in and want to emulate in your life. Say them and review them daily for yourself. 

Mindfulness

Be aware of your depression, don’t let it consume you or feel like that is all there is but be aware that it is there. Acknowledging it will help you find a positive mindset toward it and create healthy habits for yourself. 

Understanding that what you are going through now will not dictate your future. Remember to starve the darkness and feed the light, creating a positive and not dwelling on the negative. 

How are alcohol and depression related? 

Alcohol is a depressant and will slow down the central nervous system. Alcoholism and depression play into each other and worsen when combined. According to this six-month study, individuals who were still depressed after the six-month trial had a significant craving for alcohol.   

In turn, it is also shown that individuals who have alcohol use disorder (AUD) may be more susceptible to developing or worsening their depression. 

Learn more about AUD → HERE

Alcohol should not be the answer when you are experiencing depressive signs or going through a depressive episode. Alcohol will make the depression worsen and may cause long-term dependence on it. 

Final thoughts 

Depression can be a part of someone, but there are ways to cope with it without needing to take a concoction full of medications. There are different coping skills for depression and I do hope that some of the tricks we have gone over today help you. 

Remember that we are a community and are here to guide you through your health and wellness journey.