Coping skills can help reduce feelings of depression
Depression can bring feelings of sadness or hopelessness and lack of interest in doing things that once brought joy. Depression can make regular activities, like preparing meals or making a phone call extremely difficult. It can also lead to thoughts of suicide.
If you are in a mental health crisis or having thoughts of suicide, go to your nearest emergency department or call your local crisis line:
- Anoka County, 763-755-3801
- Carver County, 952-442-7601
- Dakota County, 952-891-7171
- Hennepin County, 612-596-1223
- Ramsey County, 651-266-7900
- Scott County, 952-818-3702
- Washington County, 651-777-5222
M Health Fairview offers a variety of mental health and addiction medicine care services for children, teens, and adults. Learn more about our mental health services. Mental health care is available in many of our primary care clinics. If you have a primary care provider, they can also refer you.
If your symptoms feel manageable at home, some coping techniques could help you get through a difficult moment. Blaine Boverhuis, MSW, LICSW, a licensed clinical social worker at the M Health Fairview Southdale Hospital EmPATH, and Michelle Snyder, MA, LPCC, system director of emergency department mental health with M Health Fairview, offer some suggestions.
Mental health care takes some trial and error. Some of these coping techniques might work for you while others don’t. Sometimes what works in one situation won’t work in another. Having a variety of go-to coping strategies can help lift you out of a low mood. If you are a parent or caregiver, you can also use these with your children.
Get your energy up.
“Depression squashes your energy, so when you’re depressed, you want to get your energy up,” Snyder said.
Some tried-and-true ways to increase energy include physical activity, going outside, and connecting with people. Taking the first step can be tough for someone experiencing depression, Snyder said. Know that you can’t do everything at once. Instead, break a bigger task into smaller steps or decide to spend just five minutes on your task. Look for low-stakes ways to get back out there.
“If you just can’t leave the house to meet a friend, can you make a phone call or text your friend instead?” she suggested. “Could you go outside and wave at your neighbors?”
Reconnect.
“I like to focus on the things that have brought you joy before and reintroduce those activities,” Boverhuis said. “That could be taking your dog for a walk or having coffee with a friend. Take those small steps out of that darkness and reconnect with a positive person in your life.”
Use your phone for good.
Instead of doomscrolling, use your phone to make you smile. Boverhuis suggested watching funny videos that spark joy or laughter. You can also look for content that inspires you.
Talk to yourself nicely.
Remind yourself what you’re proud of or good at, Boverhuis suggested. You can use positive affirmations, such as “I am smart” or “I am a good friend.”
“Remind yourself that even though you’re in a mental struggle, there are things that you are able to do well and that you're proud of,” he said.
Take care of yourself.
Depression can make it difficult to get out of bed or do the basics. But ask yourself what you can do for yourself that will feel good when it’s done. It might feel difficult to get up and take a shower, but it’ll feel good to be clean and dressed after. Maybe a long walk would be helpful, but you only have the energy to go for five minutes. It’s fine to start with whatever feels manageable at the time.
Ask for help.
It’s OK to ask a loved one to help you. If you need to make a therapy appointment, for example, maybe they can make the call while you listen on speaker. They can also help you remember to take care of yourself.
“People get anxious about big overwhelming tasks,” Snyder said. “So how about breaking it into small, digestible steps and then asking for help, like asking a partner to remind you to take your medication?”
Depression isn’t forever.
Just because you’re struggling today doesn’t mean you’re going to struggle forever, Boverhuis frequently tells his patients.
“Some people learned to deal with their anxiety and depression during childhood and learn those coping skills and distraction techniques,” he said. “While some adults are just starting to venture down that path of management and awareness.”
It’s OK to be wherever you are.
