Coping With Depression

Depression can feel overwhelming, but it’s not insurmountable. With the right self-help techniques, you can build effective coping skills that empower you to manage your symptoms and take meaningful steps toward healing and recovery.

Devising Healthy Ways to Cope with Depression

Living with Major Depressive Disorder (MDD) can leave you feeling mentally drained and emotionally worn out. You may experience a deep sense of emptiness, constant fatigue, and a loss of interest in relationships, work, or the things that once mattered most to you.

As being depressed makes you feel overwhelmed with negative thoughts and feelings, you may also lack the will and energy ¹ Orzechowska, A., Zajączkowska, M., Talarowska, M., & Gałecki, P. (2013). Depression and ways of coping with stress: a preliminary study. Medical science monitor : international medical journal of experimental and clinical research, 19, 1050–1056. https://doi.org/10.12659/MSM.889778 to improve yourself or seek treatment.

While depression can feel overwhelming, it’s important to find the inner strength to focus on your mental well-being and begin the journey toward healing. Start by taking small, purposeful steps that can gradually enhance your overall quality of life.

Rather than turning to harmful coping mechanisms like self-medication, substance use, binge eating, or overworking, try engaging in activities that bring you a sense of calm and joy. Developing positive habits through proven self-help strategies can support your natural resilience and help ease the weight of depression over time.

That said, these techniques are not a replacement for professional care. Seeking medical treatment is essential, and self-help strategies should be seen as complementary tools that support your recovery and strengthen your treatment plan.

Research ² Edraki, M., Rambod, M., & Molazem, Z. (2018). The Effect of Coping Skills Training on Depression, Anxiety, Stress, and Self-Efficacy in Adolescents with Diabetes: A Randomized Controlled Trial. International journal of community based nursing and midwifery, 6(4), 324–333. shows that “coping skills training reduced depression, anxiety, and stress, and improved the patients’ self-efficacy.”

Another 2018 study ³ van Grieken, R. A., van Tricht, M. J., Koeter, M., van den Brink, W., & Schene, A. H. (2018). The use and helpfulness of self-management strategies for depression: The experiences of patients. PloS one, 13(10), e0206262. https://doi.org/10.1371/journal.pone.0206262 found that different self-management techniques—including physical activities and strategies for engagement—are “most helpful” in recovering from this condition.

10 Self-help Tips For Coping With Depression

Here are some highly effective strategies to help you cope with depression, manage stress and anxiety, and cultivate a more positive and resilient mindset:

1. Consult a therapist

The first step in coping with depression is to speak openly with a mental health professional about your thoughts, emotions, and personal experiences.

This can help you significantly, for they make it easier for you to understand your symptoms and triggers and develop an effective treatment plan ⁴ Duval, F., Lebowitz, B. D., & Macher, J. P. (2006). Treatments in depression. Dialogues in clinical neuroscience, 8(2), 191–206. https://doi.org/10.31887/DCNS.2006.8.2/fduval involving therapies, medications, and common coping skills for depression.

Work collaboratively with your therapist to identify the most effective treatment for your mood disorder. This includes following their guidance by taking prescribed medications consistently, attending therapy sessions regularly, and keeping up with follow-up appointments.

Read More About Therapy Here

2. Shift your mindset

Major Depressive Disorder (MDD) is a common mental health condition that affects millions of people across the globe. While each person’s experience is unique, many face similar emotional challenges and daily struggles.

Rather than surrendering to the weight of depression, it’s important to acknowledge your condition with honesty and compassion. Accepting that you’re dealing with a mental illness is not a sign of weakness—it’s a powerful first step toward healing. Recovery is possible, but it requires commitment, patience, and the right support.

Be gentle with yourself. Recognize that what you’re going through today does not have to define your future. By shifting your perspective, increasing awareness of your condition, and developing healthy coping strategies, you can begin to reclaim control over your life.

Focus on self-care, nurture a positive mindset, and try not to dwell on negative thoughts. With the right tools and determination, you can move forward, one small step at a time.

3. Connect with others

Instead of withdrawing or isolating yourself, focus on building a strong support network—something that becomes possible when you open up to trusted friends, family members, or support groups, and allow them to be part of your healing journey.

• Talk to your loved ones – Share your thoughts and feelings with those you trust.
• Spend quality time with friends – Surround yourself with people who uplift and support you.
• Enjoy group activities – Join hobby classes, sports, or social clubs that interest you.
• Connect with your community or online support groups – Find encouragement and shared experiences with others on similar journeys.

Your support network can provide you with motivation and encouragement when you need it the most, which in turn will help you in coping with depression. Studies ⁵ Matthews, T., Danese, A., Wertz, J., Odgers, C. L., Ambler, A., Moffitt, T. E., & Arseneault, L. (2016). Social isolation, loneliness and depression in young adulthood: A behavioural genetic analysis. Social Psychiatry and Psychiatric Epidemiology, 51(3), 339-348. https://doi.org/10.1007/s00127-016-1178-7 have found that isolation can make depressive disorders worse, whereas support groups can be substantially helpful ⁶ Pfeiffer, P. N., Heisler, M., Piette, J. D., Rogers, M. A., & Valenstein, M. (2011). Efficacy of peer support interventions for depression: A meta-analysis. General Hospital Psychiatry, 33(1), 29-36. https://doi.org/10.1016/j.genhosppsych.2010.10.002 .

Spending time with your loved ones and engaging with your community can give you a deep sense of belonging and purpose, while significantly boosting your emotional well-being.

4. Manage stress

When you are coping with depression, try reducing your stress levels by eliminating avoidable and unnecessary stressors which can make your symptoms worse.

Stress leads to the production of the hormone cortisol which can make MDD a serious issue in the long run. Research ⁷ Dedovic, K., & Ngiam, J. (2015). The cortisol awakening response and major depression: examining the evidence. Neuropsychiatric disease and treatment, 11, 1181–1189. https://doi.org/10.2147/NDT.S62289 reveals “an important, but complex, association between CAR (cortisol awakening response) and vulnerability to depression.”

Apart from sticking to your treatment plan, making lifestyle changes and practicing stress reduction techniques (like deep breathing ⁸ Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874 and meditation ⁹ Canter P. H. (2003). The therapeutic effects of meditation. BMJ (Clinical research ed.), 326(7398), 1049–1050. https://doi.org/10.1136/bmj.326.7398.1049 ) can help you manage your depressive symptoms like low self-esteem.

Read More About Stress Here

5. Set realistic goals

Recovery from depression takes time, patience, and consistency. Start by setting small, realistic goals that you can achieve in the short term.

Accomplishing these manageable tasks not only builds your confidence and self-esteem but also fuels your motivation to keep moving forward. Take one small step at a time, and apply this approach to your daily routines and responsibilities. With time, each step will add up—and coping with depression will begin to feel more manageable and empowering.

6. Avoid substance use

The use of alcohol and drugs can make your depression a lot worse. In fact, substance use disorder ¹⁰ Davis, L., Uezato, A., Newell, J. M., & Frazier, E. (2008). Major depression and comorbid substance use disorders. Current Opinion in Psychiatry, 21(1), 14-18. https://doi.org/10.1097/yco.0b013e3282f32408 can become a comorbid condition for major depressive disorder.

Although substances, like drugs, alcohol, and nicotine may offer some temporary relief while coping with depression, they can make the symptoms more severe in the long run and increase the risk of suicide ¹¹ Wu, P., Hoven, C. W., Liu, X., Cohen, P., Fuller, C. J., & Shaffer, D. (2004). Substance use, suicidal ideation and attempts in children and adolescents. Suicide & life-threatening behavior, 34(4), 408–420. https://doi.org/10.1521/suli.34.4.408.53733 .

“Those with depression and/or poor mental health functioning are at high risk for the physical and psychological consequences of substance use,” explains a 2012 study ¹² Booth, B. M., Walton, M. A., Barry, K. L., Cunningham, R. M., Chermack, S. T., & Blow, F. C. (2011). Substance use, depression, and mental health functioning in patients seeking acute medical care in an inner-city ED. The journal of behavioral health services & research, 38(3), 358–372. https://doi.org/10.1007/s11414-010-9227-6 . Hence, it is crucial to avoid drugs and alcohol when you are depressed as it can fasten the recovery process.

Read More About Alcoholism Here

7. Build and follow a routine

Depression can significantly impact your daily functioning, relationships, career, and overall quality of life. That’s why it’s essential to create a consistent routine that supports your mental well-being. A healthy, structured routine can boost your self-esteem, reduce procrastination, and help you feel more productive and in control.

However, it’s important to keep your routine simple, gentle, and balanced. Avoid overloading yourself—focus on small, manageable tasks that nurture different aspects of your life without adding stress or pressure. The goal is to create stability, not perfection.

8. Exercise regularly

Research ¹³ Shaphe, M. A., & Chahal, A. (2020). Relation of Physical Activity with the Depression: A Short Review. Journal of lifestyle medicine, 10(1), 1–6. https://doi.org/10.15280/jlm.2020.10.1.1 shows that physical exercise can be a viable mechanism for coping with depression without medication.

Staying physically active and engaging in regular exercise is perhaps one of the most effective strategies for coping with depression. Getting 20-60 minutes of exercise daily ¹⁴ Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301 —whether it’s cardio training, weight lifting, biking, swimming, or simply going for a walk—can help to improve your mood, confidence, and self-esteem and relieve depressive symptoms.

Moderate or high-intensity training can provide significant emotional and physiological benefits in reducing your stress levels, apart from its obvious physical benefits.

According to a 2018 study ¹⁵ Belvederi Murri, M., Ekkekakis, P., Magagnoli, M., Zampogna, D., Cattedra, S., Capobianco, L., Serafini, G., Calcagno, P., Zanetidou, S., & Amore, M. (2019). Physical Exercise in Major Depression: Reducing the Mortality Gap While Improving Clinical Outcomes. Frontiers in psychiatry, 9, 762. https://doi.org/10.3389/fpsyt.2018.00762 , “exercise offers numerous physical benefits, which can counteract several mechanisms postulated to increase mortality risk in depression,” and “if prescribed and delivered correctly, exercise can be as effective as other first-line treatments, while being mostly free of adverse side-effects.”

9. Practice better sleep hygiene

Sleep is closely associated with your mood regulation and sound mental health. Studies ¹⁶ Soehner, A. M., Kaplan, K. A., & Harvey, A. G. (2014). Prevalence and clinical correlates of co-occurring insomnia and hypersomnia symptoms in depression. Journal of Affective Disorders, 167, 93-97. https://doi.org/10.1016/j.jad.2014.05.060 show that most sufferers experience sleep disturbances and hypersomnia; in fact, insomnia is closely associated with major depressive episodes. This is why you must build a healthier sleep routine to get at least 8-9 hours of sleep every day.

Although falling asleep ¹⁷ Rahimi, A., Ahmadpanah, M., Shamsaei, F., Cheraghi, F., Sadeghi Bahmani, D., Holsboer-Trachsler, E., & Brand, S. (2016). Effect of adjuvant sleep hygiene psychoeducation and lorazepam on depression and sleep quality in patients with major depressive disorders: results from a randomized three-arm intervention. Neuropsychiatric disease and treatment, 12, 1507–1515. https://doi.org/10.2147/NDT.S110978 or getting out of bed can be difficult for depressed individuals, practicing a healthy sleep hygiene ¹⁸ Rezaei, M., Khormali, M., Akbarpour, S., Sadeghniiat-Hagighi, K., & Shamsipour, M. (2018). Sleep quality and its association with psychological distress and sleep hygiene: a cross-sectional study among pre-clinical medical students. Sleep science (Sao Paulo, Brazil), 11(4), 274–280. https://doi.org/10.5935/1984-0063.20180043 regime can help you overcome these problems.

For coping with depression consider the following sleep hygiene tips:

• Go to bed at a consistent, reasonable time each night – Establish a healthy sleep schedule.
• Use dim lighting in your bedroom – Create a calming, sleep-friendly environment.
• Avoid screens before bedtime – Limit smartphone and technology use to help your mind wind down.
• Refrain from working before sleep – Give your brain time to relax and detach from stress.
• Talk to your therapist about sleep issues – Seek professional guidance if you’re struggling with sleep disturbances.

10. Have a healthier, nutritious diet

Diet and nutrition ¹⁹ Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., Hibbeln, J., Matsuoka, Y., Mischoulon, D., Mizoue, T., Nanri, A., Nishi, D., Ramsey, D., Rucklidge, J. J., Sanchez-Villegas, A., Scholey, A., Su, K., & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274. https://doi.org/10.1016/s2215-0366(14)00051-0 have a direct influence on your mood.

“Poor nutrition may be a causal factor in the experience of low mood, and improving diet may help to protect not only the physical health but also the mental health of the population,” explains a recent 2020 study ²⁰ Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ (Clinical research ed.), 369, m2382. https://doi.org/10.1136/bmj.m2382 .

There is no doubt that having a better, more nutritious diet can help you improve your physical and mental health. According to nutritional psychiatry ²¹ Adan, R., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology, 29(12), 1321–1332. https://doi.org/10.1016/j.euroneuro.2019.10.011 , eating a healthier diet can help us better manage mood disorders, such as depression and anxiety.

A diet heavy in omega-3 fatty acids and devoid of sugar and trans fat can help you better in coping with depression. You can also add the following food items to your diet when coping with depression²² Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B., & Lim, C. K. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLOS ONE, 14(10), e0222768. https://doi.org/10.1371/journal.pone.0222768 :

• Fish
• Protein (poultry, eggs, etc.)
• Fruits and vegetables
• Nuts and seeds spices
• Wholegrain cereals
• Olive oil

In fact, one 2019 study ²³ Huang, Q., Liu, H., Suzuki, K., Ma, S., & Liu, C. (2019). Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression. Antioxidants (Basel, Switzerland), 8(9), 376. https://doi.org/10.3390/antiox8090376 states, “Balanced dietary patterns such as the Mediterranean diet and certain foods such as fish, fresh vegetables, and fruits have been associated with a lower risk of depression or depressive symptoms, while high-fat Western diets and sugar-sweetened beverages have been associated with higher risk of depression or depressive symptoms.”

Other Coping Strategies for Depression

In addition to the self-managed strategies mentioned above, consider incorporating some non-medical, leisurely activities into your routine to help ease depressive symptoms. These enjoyable and restorative practices can complement your healing journey and enhance your overall well-being.

Here are some self-help tips for coping with depression that you might find helpful:

1. Spending time outside in nature

Step outside and get some exposure to the sun. Studies ²⁴ Pearson, D. G., & Craig, T. (2014). The great outdoors? Exploring the mental health benefits of natural environments. Frontiers in Psychology, 5. https://doi.org/10.3389/fpsyg.2014.01178 have shown that spending time in nature can improve your mental health and cognition and reduce depressive symptoms. So, try nature therapy for coping with depression.

2. Cuddling with a pet

Being with a pet ²⁵ Thelwell E. (2019). Paws for Thought: A Controlled Study Investigating the Benefits of Interacting with a House-Trained Dog on University Students Mood and Anxiety. Animals : an open access journal from MDPI, 9(10), 846. https://doi.org/10.3390/ani9100846 can offer you companionship, comfort, and emotional support. Moreover, taking care of your pet will give you a sense of purpose and allow you to use your energy positively. A 2018 study ²⁶ Brooks, H. L., Rushton, K., Lovell, K., Bee, P., Walker, L., Grant, L., & Rogers, A. (2018). The power of support from companion animals for people living with mental health problems: a systematic review and narrative synthesis of the evidence. BMC psychiatry, 18(1), 31. https://doi.org/10.1186/s12888-018-1613-2 states “pets provide benefits to those with mental health conditions.” Both nature and pet therapy are proven to boost skills for coping with depression.

3. Practicing self-care

Taking care of yourself ²⁷ Pilkington, K., & Wieland, L. S. (2020). Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting. BMC complementary medicine and therapies, 20(1), 247. https://doi.org/10.1186/s12906-020-03038-8 and practicing small acts of self-love is vital for your recovery from major depressive disorder.

With such a positive and self-nurturing mindset, you can boost your mood, self-esteem, and confidence – that will further accelerate coping with depression.

Read More About Self-Love Here

4. Practicing journaling

Keeping a journal can help you in coping with depression ²⁸ Aselton, P. (2012). Sources of stress and coping in American College students who have been diagnosed with depression. Journal of Child and Adolescent Psychiatric Nursing, 25(3), 119-123. https://doi.org/10.1111/j.1744-6171.2012.00341.x by allowing you to express your innermost thoughts and beliefs without fearing judgment or criticism.

It can also help you identify triggers and develop healthier, more organized patterns of thought and behavior. “Expressive writing may be a useful supplement to existing interventions for depression,” found a 2013 study ²⁹ Krpan, K. M., Kross, E., Berman, M. G., Deldin, P. J., Askren, M. K., & Jonides, J. (2013). An everyday activity as a treatment for depression: the benefits of expressive writing for people diagnosed with major depressive disorder. Journal of affective disorders, 150(3), 1148–1151. https://doi.org/10.1016/j.jad.2013.05.065 .

5. Practicing mindfulness

Mindfulness is the practice of bringing your awareness to the present moment without getting attached to negative thoughts and feelings. Research ³⁰ Takahashi, T., Sugiyama, F., Kikai, T., Kawashima, I., Guan, S., Oguchi, M., Uchida, T., & Kumano, H. (2019). Changes in depression and anxiety through mindfulness group therapy in Japan: the role of mindfulness and self-compassion as possible mediators. BioPsychoSocial medicine, 13, 4. https://doi.org/10.1186/s13030-019-0145-4 shows that mindfulness can significantly help in decreasing anxiety and depressive symptoms.

Mindfulness meditation” focusing on reducing worry and rumination may be especially useful in reducing the risk of developing clinical depression,” explains a 2019 study ³¹ Parmentier, F., García-Toro, M., García-Campayo, J., Yañez, A. M., Andrés, P., & Gili, M. (2019). Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Frontiers in psychology, 10, 506. https://doi.org/10.3389/fpsyg.2019.00506 .

Some more beneficial coping with depression strategies include:

1. Socializing more often ³² Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont (Pa. : Township, 4(5), 35–40. [/mfn] and spending time with loved ones
2. Being more creative ³³ Andreasen N. C. (2008). The relationship between creativity and mood disorders. Dialogues in clinical neuroscience, 10(2), 251–255. https://doi.org/10.31887/DCNS.2008.10.2/ncandreasen by trying painting ³⁴ Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: a review of current literature. American journal of public health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497 , writing poetry or stories, or playing a musical instrument
3. Rewarding yourself by appreciating your efforts and small achievements
4. Listening to music or watching a movie
5. Volunteering ³⁵ Tabassum, F., Mohan, J., & Smith, P. (2016). Association of volunteering with mental well-being: a lifecourse analysis of a national population-based longitudinal study in the UK. BMJ open, 6(8), e011327. https://doi.org/10.1136/bmjopen-2016-011327 to help others who need support
6. Practicing gratitude ³⁶ Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1–10. https://doi.org/10.1016/j.neuroimage.2015.12.040 by writing about 3 things you’re thankful for each day
7. Reading fictional or self-help books
8. Taking a good, relaxing bath
9. Arranging a get-together with friends
10. Learning new skills
11. Challenging and questioning negative thoughts
12. Trying alternative coping with depression strategies like Yoga ³⁷ Vorkapic C. F. (2016). Yoga and mental health: A dialogue between ancient wisdom and modern psychology. International journal of yoga, 9(1), 67–71. https://doi.org/10.4103/0973-6131.171720 , Tai Chi ³⁸ Abbott, R., & Lavretsky, H. (2013). Tai Chi and Qigong for the treatment and prevention of mental disorders. The Psychiatric clinics of North America, 36(1), 109–119. https://doi.org/10.1016/j.psc.2013.01.011 , Qigong, and acupuncture ³⁹ Samuels, N., Gropp, C., Singer, S. R., & Oberbaum, M. (2008). Acupuncture for psychiatric illness: a literature review. Behavioral medicine (Washington, D.C.), 34(2), 55–64. https://doi.org/10.3200/BMED.34.2.55-64
13. Meeting new people by joining a club or an online group
14. Practicing spirituality ⁴⁰ Verghese A. (2008). Spirituality and mental health. Indian journal of psychiatry, 50(4), 233–237. https://doi.org/10.4103/0019-5545.44742 , such as saying prayers
15. Doing things you enjoy

Read More About Mindfulness Here

What Are The Strategies For Coping With Depression At Work?

Depression can deeply impact your ability to function in daily life—especially in the workplace. You may find yourself falling behind on professional goals, struggling to concentrate, lacking energy to complete tasks, or missing deadlines. At times, the mere thought of going to work may feel overwhelming, leading to avoidance and absenteeism.

To navigate these challenges and stay on track with your personal and professional aspirations, it’s important to find effective ways to manage your ‘work blues.’ Here are some practical strategies for coping with depression in the workplace:

1. Acknowledging your depression

The first step in coping with depression and workplace stress is acknowledging your emotional state and accepting that you may be struggling. Coming to terms with your feelings allows you to begin identifying the root causes of your distress.

In some cases, serious workplace issues such as harassment, discrimination, bullying, or verbal abuse can significantly contribute to depressive symptoms. In other instances, overwhelming job demands, a toxic work culture, or deep dissatisfaction with your role may trigger emotional burnout and low mood.

Once you’ve recognized these factors, it’s important to explore ways to address or resolve them—whether by setting healthy boundaries, speaking with HR, seeking support from trusted colleagues, or consulting a mental health professional. Taking proactive steps can make a meaningful difference in protecting your well-being.

2. Asking for assistance at work

Don’t hesitate to ask for support when managing workplace-related depression. If you’re feeling overwhelmed, consider having an open and honest conversation with your colleagues or supervisors about the help you need to manage your workload more effectively.

If you’re facing issues like harassment, bullying, or discrimination, reach out to your Human Resources department to report your concerns and seek resolution. Your mental well-being should never be compromised in a professional setting.

And if your current job consistently affects your mental health and you have the financial flexibility, consider exploring career options that offer a healthier work environment and greater personal satisfaction. Prioritizing your well-being is not just okay—it’s essential.

3. Availing your organization’s mental health programs

Labor laws ⁴¹ Goetzel, R. Z., Roemer, E. C., Holingue, C., Fallin, M. D., McCleary, K., Eaton, W., Agnew, J., Azocar, F., Ballard, D., Bartlett, J., Braga, M., Conway, H., Crighton, K. A., Frank, R., Jinnett, K., Keller-Greene, D., Rauch, S. M., Safeer, R., Saporito, D., Schill, A., … Mattingly, C. R. (2018). Mental Health in the Workplace: A Call to Action Proceedings From the Mental Health in the Workplace-Public Health Summit. Journal of occupational and environmental medicine, 60(4), 322–330. https://doi.org/10.1097/JOM.0000000000001271 warrant that both employees and employers can avail opportunities that help them take care of their physical and mental health—such as coping with depression, stress, and anxiety at the workplace.

Certain workplaces provide “mental health leaves” or occupational therapy programs ⁴² Hogg, B., Medina, J. C., Gardoki-Souto, I., Serbanescu, I., Moreno-Alcázar, A., Cerga-Pashoja, A., Coppens, E., Tóth, M. D., Fanaj, N., Greiner, B. A., Holland, C., Kõlves, K., Maxwell, M., Qirjako, G., de Winter, L., Hegerl, U., Pérez-Sola, V., Arensman, E., & Amann, B. L. (2021). Workplace interventions to reduce depression and anxiety in small and medium-sized enterprises: A systematic review. Journal of affective disorders, 290, 378–386. https://doi.org/10.1016/j.jad.2021.04.071 for employees’ welfare.

Try coping with depression at work using such programs; however, educate yourself beforehand about the details of the mental health program you would be participating in.

4. Formulating an effective working plan

Try formulating an effective working plan ⁴³ Rajgopal T. (2010). Mental well-being at the workplace. Indian journal of occupational and environmental medicine, 14(3), 63–65. https://doi.org/10.4103/0019-5278.75691 to address your depressive symptoms at work.

You can try timing your tasks, scheduling small breaks, taking a power nap, or planning a lunch outside. These tiny techniques can help you refresh your mood and focus and renew your motivation to get tasks done.

5. Planning time away from work

If work becomes overwhelmingly stressful, consider taking a short break or vacation to prioritize your mental health. If you feel that your job is affecting your well-being, stepping away—even briefly—can give you the space you need to reset. Let your colleagues or manager know in advance that you’ll be unavailable for work-related calls or emails during this time, as it’s essential for your recovery.

Use this break to reconnect with yourself and those who matter most—spend quality time with family and friends, or simply enjoy your own company. Engage in new experiences or revisit old hobbies that bring you joy and a sense of purpose. Taking intentional time away from work is not a luxury—it’s a valuable part of coping with depression and restoring balance to your life.

6. Practicing self-care strategies

Practice some self-care healthy ways of coping with depression at work. For example, psychologists ⁴⁴ Umberson, D., & Montez, J. K. (2010). Social relationships and health: a flashpoint for health policy. Journal of health and social behavior, 51 Suppl(Suppl), S54–S66. https://doi.org/10.1177/0022146510383501 say that strong social ties at work positively influence mental health and work productivity.

You can try socializing with your colleagues. Spend time with them and build a good rapport. This may help you to better embrace your workspace and work culture. You can also try other measures for coping with depression at work, such as:

• Using stress balls during working hours
• Going out for a group lunch
• Attending leisurely events
• Hiking
• Gardening, etc.

Takeaway

Major Depressive Disorder (MDD) is a profoundly debilitating condition that can significantly affect your quality of life and strain your relationships. That’s why early diagnosis and timely treatment are essential for effective recovery.

Developing a personal understanding of how to cope with depression can empower you to manage symptoms more effectively. While professional treatment—guided by a qualified healthcare provider—is often the most reliable path to recovery, self-help strategies can play a valuable role in supporting and accelerating the healing process.

Keep in mind that not every coping technique will work for everyone. Recovery is deeply personal, and it may take time to discover what truly helps you. Be patient with yourself, stay committed, and take one small, manageable step at a time. With consistency, compassion, and the right support, healing is not only possible—it’s within reach.

Coping With Depression At A Glance

• Depression is a complex and challenging mental health disorder, but it can be managed with the right strategies and support.
• Effective coping strategies often include a combination of therapy, medication, and self-help techniques tailored to your individual needs.
• Commit to a structured, long-term treatment plan under professional guidance to ensure steady and lasting recovery.
• Develop a personal understanding of your symptoms to gain clarity and take more control of your healing journey.
• Incorporate safe, enjoyable, and mood-lifting self-help activities such as creative hobbies, exercise, mindfulness, or spending time in nature.
• Surround yourself with a supportive network of family, friends, or peer groups to help you stay encouraged and connected during recovery.

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