Unfortunately, when one is depressed the inclination is to do the worst thing possible for depression, which is doing nothing at all. Lethargy, hopelessness, helplessness, and negative predictions of the future, all hallmarks of depression, combine to prohibit motivation. Often, depressed people struggle with doing something . . . anything. I’ve had clients who even have difficulty getting out of bed and getting dressed. It is debilitating. With confusion as another symptom of depression, it can be difficult to even know what do in this state.

Depression is also highly recurrent, with those experiencing one episode of depression having a 50% chance of experiencing a subsequent episode. If one has had two episodes of depression it is 80% likely he/she will experience another (American Psychiatric Association, 2000). But by having a depression coping skills plan, and implementing it at the first sign of depression symptoms, one can preclude having a full-blown episode under most circumstances. It also provides direction at a time when indecision prevails. Of course, there are extraordinary circumstances, like the death of a loved one or a serious injury, that make coping skills for depression less effective.

A depression coping skills plan is simply a go-to list of internal and external activities which may involve attitude, social support, physical activities, or spiritual activities. Everyone is unique, so what works for one person may be less effective for another. Theoretically, doing one such activity energizes you enough to do another, and so on. Soon the cumulative effect of positive mind, body, and soul nurturing lead to recovery from depression.
Following are some suggestions for developing a depression coping skills plan. These are merely guidelines on what to include in your plan, but it is not comprehensive. Make an actual, physical list to guide you in overcoming depression inertia. Put some activities that require a lot of effort, such as going on vacation, and some that require little effort, such as lighting a scented candle or reading. It is important to have activities that require little effort because, initially, that may be all that you are able to do.

Depression Don’t(s)

1. Don’t lay around a lot, inactive and unproductive. Getting up every hour to do one purposeful thing will help exacerbate depression symptoms. It does not need to be a major activity. It could simply be making a meal, a phone call, paying a bill or going for a walk. At the end of the day seeing that you have accomplished something relieves the stress of undone tasks building up.
2. Don’t associate with negative or abusive people. Depressed people already have a skewed, negative opinion of themselves. Having others around who validate that low opinion by words or behavior make it extremely difficult to lift out of depression. So take a break from negative, hurtful people as much as possible.
3. Don’t eat a lot of sugar. Reduce intake or quit. Sugar causes an artificial high in energy when it is initially digested. But later, because of depleted insulin, the energy level is lower than before ingesting the sugar. It literally depresses your energy.
4. Don’t make any long-lasting life decisions. Life is perceived differently when one is depressed, more negatively. Early research showed that people experiencing Major Depressive Disorder have a more negative view of themselves, others, life and the future. Depression is temporary, and you may view circumstances differently when depression remits. This is not the time to make career decisions or end relationships that have been healthy in the past.
5. Don’t take on increased responsibilities. It is already difficult to fulfill responsibilities. Taking on more sets you up for failure. Depression makes it difficult to organize activities, concentrate, be creative, increase activity level, or find joy in accomplishments. Depression makes evolutionary sense because it is a time of pulling back to reflect and broaden understanding. So honor that time by giving yourself the ability to take pauses.
6. Don’t stay up all night. This may be easier said than done because depression can make it difficult to fall or stay asleep. But keeping good sleep hygiene by avoiding everyday activities like eating and watching TV in bed can program your brain that the bed is for sleeping, Hot baths or showers before bed, daily exercise, and dimming lights when the sun goes down can also prepare your body for sleep.
7. Don’t isolate from others. This also is easier said than done as isolating is symptomatic of depression. Systems theory says that closed systems have less energy and eventually die. Systems of all kinds need contact with other systems to survive. Humans operate as systems on multiple levels so we need stimulus from outside to charge our systems as well.

Depression Do(s)

1. Do go outside. Full spectrum light such as sunlight is unique in that it contains all the colors of the rainbow. When that type of light hits your eyeball it signals to your brain to release neurotransmitters responsible for elevated mood. The long days full of sunlight is why newbies to Alaska often get manic in the summer. You don’t have to be in the direct sun to get the full benefit, just being outside works. There are full spectrum lights available for sale, but they are not as strong as natural sunlight and they are expensive.
2. Do exercise. Exercise releases endorphins, and the neurotransmitters dopamine, norepinephrine, and serotonin, all responsible for elevating mood. It’s really hard to be depressed when exercising daily. If the pharmacological benefits of exercise were in a pill form the production could not keep up with the demand. Current antidepressants are not as effective and have negative side effects.
3. Do pursue meaning and purpose. Do something you are passionate about. Something meaningful to you. Maybe sending cards to friends, attending a fundraiser, joining a Bible study, or engaging in an activity that requires using your innate talents creatively. Also, helping others is a good way to improve one’s mood. Deliberately doing something you enjoy for your own sake is purposeful.
4. Do seek therapy. Depression is the second most treatable mental health condition, only surpassed by the treatment of phobias. Sometimes the depression is triggered by stored trauma from adverse childhood experiences. It will be difficult to get past the defense mechanisms that keep you from processing the trauma without help.
5. Do pace yourself. This is an act of self-compassion that recognizes the change in energy level when you are depressed. Slow down, (but don’t stop.) Speed up, or increase activity, on good days.
6. Do use positive self-affirmations. This always reminds me of Stuart Smalley on Saturday Night Live. “I’m good enough, I’m strong enough. And gosh darn it, people like me.” It sounds silly but it works. Out of depression arises many negative self-attributions, contributing to hopelessness. These negative self- beliefs are almost universally untrue, but feel true. Positive affirmations can counterbalance the negative feeling of these false beliefs.
7. Give yourself credit for what you do. Giving yourself credit for even small accomplishments acknowledges that you make a positive difference in the world around you. Perfectionism exacerbates depression because it’s a standard no one can ever reach. Patting yourself on the back periodically recognizes your efforts, big and small. A lot of small efforts result in a big accomplishment eventually.