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Coping with Depression

Nina Ghamrawi, MS, RD, CDE
July 10, 2023
December 18, 2023

Depression can feel like a heavy weight on your shoulders, making even moving your body feel impossible. But you don't have to carry that weight alone. With the right coping strategies, you can learn to manage your symptoms and work towards recovery. From self-care to social support, here are some tips to help you get through the tough times.

1. A Routine For Basic Health Needs

One of the most important things you can do is to take care of yourself. This means eating well, exercising regularly, and getting enough sleep. When you take care of your body, you are better able to manage your emotions and cope with stress.

You might not feel like exercising or eating healthy foods when you're feeling down, but even small changes can make a big difference. So when eating healthfully and exercising is just something you are not motivated to do, set some rules for yourself to do them on a schedule. Rain or shine. Happy nor not. You have to. You’ll get out of the rut eventually, and following these basic health tenets of eating and exercise will definitely help.

2. Reach Out To Your Support System

Another important step is to reach out for help. Talk to your friends and family about how you're feeling. You might be surprised at how supportive they can be. You can also seek out professional help, such as a therapist or counselor. They can provide you with the tools and support you need to manage your symptoms and work towards recovery.

In addition to taking care of yourself and seeking out help, there are other coping strategies that can be helpful. Practicing mindfulness can help you stay in the present moment and reduce feelings of anxiety and depression.

Stay centered with mindfulness! Focus on your breath, take a nature walk, or indulge in relaxing activities like yoga or meditation.

It's also important to stay connected with others. This might mean joining a support group, volunteering, or simply spending time with friends and loved ones. Social support can provide you with a sense of belonging and help you feel less isolated.

3. Love Yourself

You really are amazing. You are more than just a number.

You are one-of-a-kind, and there’s no one else exactly like you. So celebrate small victories, and never be too hard on yourself!

Depression can be a challenging condition to live with, and it's important to recognize that you're doing the best you can. Remember that recovery is a journey, and it's okay to take things one step at a time.


Coping with depression can be a difficult process, but it's important to take care of yourself, seek out help, practice mindfulness, stay connected with others, and be kind to yourself. By doing so, you can work towards recovery and start feeling better.

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