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Coping and support
By Mayo Clinic staffCoping with depression can be challenging. Talk to your doctor or therapist about improving your coping skills, and try these tips:
- Simplify your life. Cut back on obligations when possible, and set reasonable goals for yourself. Give yourself permission to do less when you feel down.
- Consider writing in a journal. Journaling can improve mood by allowing you to express pain, anger, fear or other emotions.
- Read reputable self-help books and websites. Your doctor or therapist may be able to recommend books to read.
- Join a support group. Connecting with others facing similar challenges can help you cope. Local support groups for depression are available in many communities, and support groups for depression are also offered online.
- Don't become isolated. Try to participate in social activities, and get together with family or friends regularly.
- Take care of yourself. Eat a healthy diet, exercise regularly and get plenty of sleep.
- Learn ways to relax and manage your stress. Examples include meditation, yoga and tai chi.
- Structure your time. Plan your day and activities. You may find it helpful to make a list of daily tasks, use sticky notes as reminders or use a planner to stay organized.
- Don't make important decisions when you're down. Avoid decision making when you're feeling very depressed, since you may not be thinking clearly.
References
- Mood disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed Nov. 28, 2011.
- Depression. National Institute of Mental Health. http://www.nimh.nih.gov/health/publications/depression/complete-index.shtml. Accessed Nov. 28, 2011.
- Eisendrath SJ, et al. Psychiatric disorders. In: McPhee SJ, et al. Current Medical Diagnosis & Treatment 2012. 51st ed. New York, N.Y.: The McGraw-Hill Companies; 2012. http://www.accessmedicine.com/content.aspx?aID=13381. Accessed Nov. 28, 2011.
- Depressive disorders. The Merck Manuals: The Merck Manual for Healthcare Professionals. http://www.merckmanuals.com/professional/psychiatric_disorders/mood_disorders/depressive_disorders.html#top. Accessed Nov. 28, 2011.
- Krishnan R. Epidemiology, pathogenesis and neurobiology of depression. http://www.uptodate.com/home/index.html. Accessed Nov. 28, 2011.
- Practice guideline for the treatment of patients with major depressive disorder. Arlington, Va.: American Psychiatric Association. http://www.psychiatryonline.org. Accessed Nov. 28, 2011.
- Viibryd (prescribing information). St. Louis, Mo.: Forest Pharmaceuticals; 2011. http://www.frx.com/pi/viibryd_pi.pdf. Accessed Nov. 28, 2011.
- Lynch T, et al. The effect of cytochrome P450 metabolism on drug response, interactions, and adverse effects. American Family Physician. 2007;76:391.
- Katon W, et al. Initial treatment of depression in adults. http://www.uptodate.com/home/index.html. Accessed Nov. 28, 2011.
- Deligiannidis K, et al. Complementary and alternative medicine for the treatment of depressive disorders in women. Psychiatric Clinics of North America. 2010;33: 441.
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