Many people know the struggle of depression all too well. According to the National Institute of Mental Health, major depression affects nearly 8% of US adults. For those fighting depression, finding relief can feel daunting and complicated.
If you or someone you love struggles with depression, here are some practical coping strategies for managing your symptoms. Remember, you’re never alone and treatments are always available.
Managing Medication
When managing depression, following your psychiatrist’s advice on medication is crucial for successful treatment. Antidepressants help regulate mood and reduce symptoms of depression, but they need to be taken as prescribed to work properly.
Choosing a provider for medication management can be an effective way to monitor treatments and benefit from the medication regimen that has been prescribed to you. Antidepressants can cause a range of side effects. While many of these side effects are temporary, it’s important to monitor how you’re feeling and communicate your experience with your psychiatrist. A provider can assist in adjusting the dosage or switching to an alternative treatment, like Spravato, if necessary.
Coping Strategies To Implement With Treatment
Managing depression can often feel like an overwhelming task, but there are practical activities you can implement with treatment to help bring added balance, stability, and relief. These strategies work alongside treatment to address depressive symptoms and create a foundation for long-term well-being.
Developing a Routine
One of the most challenging parts of depression is the feeling of chaos or lack of control over daily life. Establishing a structured routine provides a sense of stability and predictability, which is crucial for managing the fluctuating emotions and energy levels. Sticking to a consistent routine creates a rhythm that can help you manage depression and foster a greater sense of control in day-to-day life.
Building a Support System
When going through treatment for depression, having a network of friends, family, or support groups can be beneficial. Depression often makes people feel isolated, but talking openly about your mental health with trusted individuals can provide emotional stability and minimize feelings of loneliness. Sharing your struggles and successes with people who care about you makes coping easier during difficult moments.
Setting Small, Achievable Goals
Breaking tasks into manageable steps is an effective coping mechanism for depression because it helps reduce heavy feelings. Large tasks can feel impossible when coupled with low energy or motivation. Breaking them into smaller, achievable steps makes them more manageable and less intimidating.
Exercise
Exercise plays a major role in boosting mental health because of the natural endorphins it releases. According to Harvard Health, those who engage in regular physical activity have a lower risk of depression. While rigorous exercise can be beneficial, the body doesn’t require much to benefit from physical activity. 15-30 minutes of daily exercise (walking, running, climbing stairs, etc.) is enough to see the benefits.
Sleep Hygiene
Depression often disrupts sleep patterns, leading to problems like insomnia or excessive sleeping, both of which can worsen the condition. On the other hand, getting proper sleep helps regulate mood, improve cognitive function, and support emotional resilience.
Establishing a healthy sleep routine—such as going to bed and waking up at the same time each day, creating a relaxing pre-sleep ritual, and limiting screen time are powerful tools in combating depressive symptoms.
Avoiding Substance Abuse
Avoiding drugs and alcohol is vital for effective treatment and long-term recovery. While substances like alcohol or recreational drugs may feel like they’re providing relief from feelings of sadness or anxiety, they can worsen depression over time. Substances can also have dangerous reactions to prescribed medications.
The Importance of Patience and Consistency
The recovery from depression is a journey. Learning how to cope with depression and navigate its many symptoms takes time. But with the right approach, progress is possible. By remaining consistent in attending therapy, taking medication, communicating with your medical providers, and using coping strategies, you can overcome your struggles with depression.
When to Seek Additional Help
If you find your symptoms worsening or are struggling with your current treatment plan, reach out to your psychiatrist or mental health professional. They can reevaluate your needs and ensure the treatments are best suited for you.
If you experience thoughts of self-harm or suicide, this is an emergency. Please go to the nearest hospital or dial the national suicide and crisis line at 988.
Indiana Advanced Psychiatry is Here to Help You
At Indiana Advanced Psychiatry, we provide authentic and trusted treatment options to those in the Fort Wayne community. We are determined to help you succeed on your mental health journey. If you have questions about depression treatments or would like to book an appointment, give us a call at (260)-888-1378.
If you are located in the Troy or Ann Arbor, MI areas, please visit our partner website to explore treatment options near you.
