Coping Skills for Depression: 10 Types & How to Use Them

What Are Depression Coping Skills?

“Coping is defined as the thoughts and behaviors mobilized to manage internal and external stressful situations.”¹ Depression coping skills refer to a range of strategies and techniques that individuals can use to manage and alleviate symptoms of depression. These skills are designed to address the emotional, cognitive, and behavioral aspects of depression symptoms. By engaging in coping skills, individuals can gain a sense of control, improve their mood, reduce stress, enhance self-awareness, and develop healthier coping mechanisms.

Some depression symptoms coping skills can help include:²

• Depressed mood most of the day, nearly every day
• Markedly diminished interest or pleasure in almost all activities
• Significant weight loss or weight gain, or change in appetite
• Insomnia or hypersomnia nearly every day
• Fatigue or loss of energy
• Feelings of worthlessness or excessive guilt
• Diminished ability to concentrate or make decisions
• Recurrent thoughts of death or suicidal ideation

There is often an element of trial and error involved to find coping skills that work for you. Be patient while finding the strategies that help relieve your depression symptoms.

Why Are Coping Skills for Depression Important?

Learning and mastering coping skills for depression is crucial because they empower individuals to actively manage their symptoms. Coping skills help individuals develop resilience, improve emotional regulation, and enhance their overall well-being. With effective coping skills, individuals can reduce the impact of depression on their daily lives, gain a sense of control, and improve their quality of life.

Coping skills also provide individuals with a toolbox of strategies to rely on during challenging times, promote self-care targeted for depression, and foster a more positive outlook.

10 Effective Coping Skills for Depression

Depression is a multifaceted condition that requires a wide range of coping mechanisms. Common strategies include exercise, mindfulness, relaxation techniques, social support, and countering negative thoughts.

You may need to tailor these strategies based on the specific type of depression you experience. For instance, the intensity and nature of major depressive disorder (MDD) can influence which tactics are most effective.

Here are 10 depression coping skills to try:

1. Tap into Your 5 Senses

The 54321 method is a grounding technique that helps you tap into your five senses to bring yourself back to the present moment. A common feature of depression is dwelling on the past and becoming so stuck on what you cannot change that you struggle to focus on the present. Accordingly, grounding in the moment diverts one’s attention from the negative thoughts and emotions keeping them stuck.

Here’s how it works:

• Look around and name five things you can see
• Focus on four things you can physically touch and feel
• Pay attention to three things you can hear in your environment
• Notice two things you can smell or scent in the air
• Finally, identify one thing you can taste or think about your favorite taste

It’s a simple yet effective way to reduce anxiety, promote mindfulness to relieve depression, and regain a sense of calm.

2. Practice Deep Breathing

Deep breathing exercises, such as diaphragmatic breathing or box breathing, can help activate your body’s relaxation response and reduce symptoms of depression. At a physiological level, activating the parasympathetic nervous system slows everything down. As breathing slows down and becomes more controlled, so does blood flow and otherwise, yielding a calming type of effect.

By focusing on your breath, you distract yourself from whatever it is that is depressing you. Accordingly, from a psychological vantagepoint, you can bring a sense of calm and balance to your mind. Deep breathing may be done as a standalone coping skill or one used in combination with other strategies, such as the 54321 method previously discussed.

3. Engage in Regular Exercise

Physical activity releases endorphins, which are natural mood boosters. Regular exercise can improve your mood and overall well-being, whether it’s walking, jogging, yoga, or any other form of physical activity. Research has indicated that “Physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress, and anxiety than medication or cognitive behavior therapy …”⁴

Exercise may be even more fulfilling by engaging with others. Working out with a peer may not only be more fun but also help hold you accountable to follow through.

4. Connect With Supportive People

Reach out to trusted friends, family members, or support groups. Sharing your feelings with others who understand and care can provide emotional support and help alleviate the sense of isolation often associated with depression. Being around supportive people can make a substantial difference. While speaking about what is hurting you helps, even if the conversation is a light one about something else but provides some relief or laughter, there is an immense benefit.

The key here, which can be challenging while depressed, is to follow through with commitments. People who are living with depression may frequently be temped to cancel plans due to a lack of motivation or just feeling down in the dumps. If you schedule something with friends, family, or others; follow through. They may be understanding if plans change at first, but continued bailing can lead them to bail on you later. Support works both ways.

5. Practice Self-Compassion

Treat yourself with kindness and understanding. Acknowledge that depression is a challenging condition and be patient with yourself. Remember, there is no such thing as perfection. Most everyone at one point or another throughout their life struggles with low mood. Often, emotions are fleeting, as good and bad times are typical as part of life.

6. Set Achievable Goals

Break down large tasks into smaller, manageable steps. Accomplishing even small goals can provide a sense of accomplishment and help boost your self-esteem, which can be particularly helpful during periods of depression.

7. Have a Routine & Stick to It

When individuals are depressed, they tend to get out of sync with the rest of life. They may sleep in late or struggle to get out of bed, go to bed early, or routinely miss appointments and deadlines. Though sometimes mundane, routines help keep people active and keeping active minimizes time to dwell. Also, as tasks are completed, a sense of accomplishment may be achieved.

8. Watch What You Eat

Watching what you eat can help you feel better. Strive for a balanced diet, by eating mostly healthy foods within recommended daily guidelines. When thinking about a diet for depression, of specific consideration is gut health. The gut is often referred to as the “second brain,” as this is where 95% serotonin is produced.⁵ Avoiding gluten, dairy, and sugar is especially helpful as this reduces inflammation that may contribute to low mood and depression.

9. Fake it Until You Make It

As they say, if you aren’t where you want to be yet for whatever reason, “fake it until you make it.” This mentality is essentially one in which you go through the motions until your mentality catches up. Often, when people put themselves out there, they realize that whatever they were fearful of is not only not as bad as they thought, and even quite enjoyable.. Eventually, the fear extinguishes, and positivity prevails, which minimizes depression symptoms.

10. Seek Professional Help

If your symptoms persist or worsen, it’s important to seek help from a mental health professional. The truth is that MDD can become serious enough that the ability to overcome it exceeds one’s capacity, and this is okay. If you have tried a variety of coping skills with no or limited success, speaking with a mental health professional can provide you with the necessary support, guidance, and depression treatment options tailored to your specific needs.

When Should Coping Skills for Depression Be Used?

Coping skills for depression can be used both before and after experiencing triggers or challenging situations. It’s beneficial to practice these skills proactively as a preventive measure to build resilience and maintain overall mental well-being. By incorporating coping strategies into your daily routine, you can create a foundation of support that helps manage depressive symptoms.

Additionally, coping skills should be employed during and after experiencing triggers or when depressive feelings arise. These skills can help individuals regain a sense of control, reduce distress, and restore emotional balance. Coping strategies are practical tools to navigate difficult emotions, cope with stressors, and promote self-care. Ultimately, the timing of using coping skills will depend on the individual and their unique circumstances, but they should be utilized as part of a comprehensive approach to managing depression.

How to Know If a Coping Skill Is Effective Vs. Ineffective

Differentiating between effective and ineffective coping skills for depression relies on their impact on an individual’s well-being and ability to manage symptoms. Effective coping skills typically provide positive outcomes, such as reducing distress, improving mood, increasing resilience, and promoting overall mental well-being.^1,3,6 They address the root causes of depression and offer healthy and sustainable ways to cope with challenges.

On the other hand, ineffective coping skills may provide temporary relief but fail to address the underlying issues or contribute to long-term well-being. They might include unhealthy coping mechanisms like substance abuse, avoidance, or self-isolation, which can worsen depression symptoms and hinder recovery. The effectiveness of coping skills can vary from person to person due to individual differences, preferences, and circumstances. What works for one person may not work for another due to varying levels of effectiveness, personal preferences, and unique needs.

Here are a few signs that a coping skill is effective for you:

• Reduction in depressive symptoms, such as improved mood, decreased feelings of sadness, hopelessness, or emptiness
• Increased ability to manage stress and cope with daily challenges
• Improved emotional regulation, with a greater ability to regulate and express emotions in a healthy manner
• Enhanced sense of self-awareness and understanding of personal triggers and coping strategies
• Increased engagement in pleasurable activities and a renewed interest in hobbies or interests
• Improved sleep patterns, with better quality and duration of sleep
• Enhanced social connections and improved interpersonal relationships
• Greater resilience and ability to bounce back from setbacks or difficult situations
• Overall improvement in mental well-being, including increased self-esteem and self-confidence^1,3,6

It’s recommended to monitor and assess the impact of coping skills over time to determine their effectiveness in managing depression. If symptoms persist or worsen, seeking professional help is essential.

When to Seek Professional Support

A person should consider seeking professional help for depression when their symptoms noticeably interfere with their daily functioning, relationships, and/or overall well-being. This includes experiencing persistent feelings of sadness, hopelessness, or worthlessness, loss of interest in activities, changes in appetite or sleep patterns, difficulty concentrating, or thoughts of self-harm.²

Seeking a therapist specializing in depression treatment can provide valuable support and evidence-based interventions. Additionally, if psychotherapy is seemingly not enough and medication may be beneficial, consulting a psychiatrist is advisable. Online therapist directories and online therapy platforms can help find qualified professionals, while online psychiatrist options can be a good choice for accessing antidepressant medication management and psychiatric support.

Here are some common treatment options for depression to look into:

• Psychotherapy: Also known as talk therapy, psychotherapy involves working with a mental health professional to explore and address the underlying causes of depression, develop coping skills, and improve overall well-being.
• Medications for depression: Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can be prescribed by a psychiatrist to help manage depressive symptoms by balancing brain chemicals. They are often used in conjunction with therapy for more comprehensive treatment.
• Cognitive behavioral therapy (CBT): CBT for depression focuses on identifying and changing negative thought patterns and behaviors associated with depression. It helps individuals develop healthier perspectives and coping strategies to manage depressive symptoms.
• Mindfulness-based therapies: These therapies, such as mindfulness-based cognitive therapy (MBCT), incorporate mindfulness practices to cultivate present-moment awareness and reduce rumination, which can be beneficial for individuals with recurrent depression.
• Interpersonal therapy (IPT): IPT focuses on improving interpersonal relationships and resolving social conflicts. It helps individuals develop healthier communication skills, address relationship issues, and reduce symptoms of depression related to interpersonal problems.
• Support groups: Support groups provide a safe space for individuals with depression to connect, share experiences, and receive support from others who understand their struggles. They can offer validation, encouragement, and a sense of community.
• Transcranial magnetic stimulation (TMS): TMS for depression is a non-invasive procedure that uses magnetic fields to stimulate specific areas of the brain associated with depression. It can be an option for individuals who do not respond to other treatments.
• Electroconvulsive therapy (ECT): ECT involves administering electrical currents to the brain under anesthesia. It is typically reserved for severe cases of depression that are unresponsive to other treatments or when immediate relief is needed.

In My Experience

In my experience, many cases of MDD are readily treatable and may be cured with time and intentionality. While some cases occur due to a chemical imbalance in one’s brain and may require medication for remediation, many are the result of experienced or perceived hardship. Remember, it is normal to feel down sometimes. That is part of life. It is another, however, to struggle to find anything positive while always finding oneself in the “doom and gloom” mentality. Emotions are fleeting, and if you find yourself continually feeling down (especially in the presence of suicidal thoughts), this is an indication that you are depressed. As one of the most commonly occurring mental health disorders, professionals can readily recognize depression for what it is and have numerous approaches in which they may adapt to the individual. Help is available, and you deserve happiness like anyone else.