Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of self-help strategies, lifestyle changes, and professional help.
Ask for help and support
If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you’re going through and how they can support you.
Make healthy lifestyle changes
Lifestyle changes are not always easy to make, but they can have a big impact on depression. Take a good look at your own lifestyle. What changes could you make to support depression recovery? Self-help strategies that can be very effective include:
?
Cultivating supportive relationships
?
Getting regular exercise and sleep
?
Eating healthfully to naturally boost mood
?
Managing stress
?
Practicing relaxation techniques
?
Challenging negative thought patterns
For help getting started and following through with positive lifestyle changes, see Dealing with Depression: Self-Help and Coping Tips.
Learn social and emotional skills
Many people lack the skills needed to overcome stress and make satisfying connections to others and these limitations may contribute to depression. This is a skill set that can be learned.

Seasonal affective disorder (SAD)
There’s a reason why so many movies and books portray rainy days and stormy weather as gloomy. Some people get depressed in the fall or winter, when overcast days are frequent and sunlight is limited. This type of depression is called seasonal affective disorder (SAD). Seasonal affective disorder is more common in northern climates and in younger people. Like depression, seasonal affective disorder is treatable. Light therapy, a treatment that involves exposure to bright artificial light, often helps relieve symptoms.
Causes and risk factors for depression

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Loneliness
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Lack of social support
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Recent stressful life experiences
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Family history of depression
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Marital or relationship problems
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Financial strain
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Early childhood trauma or abuse
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Alcohol or drug abuse
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Unemployment or underemployment
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Health problems or chronic pain


The cause of your depression helps determine the treatment
Understanding the underlying cause of your depression may help you overcome the problem. For example, if you are depressed because of a dead end job, the best treatment might be finding a more satisfying career, not taking an antidepressant. If you are new to an area and feeling lonely and sad, finding new friends at work or through a hobby will probably give you more of a mood boost than going to therapy. In such cases, the depression is remedied by changing the situation.
Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of self-help strategies, lifestyle changes, and professional help.
If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you’re going through and how they can support you.
Make healthy lifestyle changes
Lifestyle changes are not always easy to make, but they can have a big impact on depression. Take a good look at your own lifestyle. What changes could you make to support depression recovery? Self-help strategies that can be very effective include:
?
Cultivating supportive relationships
?
Getting regular exercise and sleep
?
Eating healthfully to naturally boost mood
?
Managing stress
?
Practicing relaxation techniques
?
Challenging negative thought patterns
For help getting started and following through with positive lifestyle changes, see Dealing with Depression: Self-Help and Coping Tips.
Learn social and emotional skills
Many people lack the skills needed to overcome stress and make satisfying connections to others and these limitations may contribute to depression. This is a skill set that can be learned.
To learn more, Visit Helpguide’s sister website www.emotionalintelligencecentral.org
Seek professional help
If positive lifestyle changes and support from family and friends aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs.
Are antidepressants right for you?
Medication can help relieve the symptoms of depression in some people, but they aren’t a cure and they come with drawbacks of their own. Learning the facts about antidepressants and weighing the benefits against the risks can help you make an informed and personal decision about whether medication is right for you.
See Antidepressants: What You Need to Know About Depression Medication
Effective treatment for depression often includes some form of therapy. Therapy gives you tools to treat depression from a variety of angles. Also, what you learn in therapy gives you skills and insight to prevent depression from coming back.
Some types of therapy teach you practical techniques on how to reframe negative thinking and employ behavioral skills in combating depression. Therapy can also help you work through the root of your depression, helping you understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.