How to Deal with Depression – 8 Practical Tips that Actually Work

Struggling with depression or know someone who is, this video will show you how you can deal with depression in a structured and manageable way.
Things you need...
Access to a therapist or counselor – Find one online or through local healthcare services.
Comfortable shoes – For starting light exercises like walking.
Meditation app or guide – Apps like Headspace or Calm can help you practice mindfulness.
Healthy snacks – Stock up on Omega-3 rich foods, leafy greens, nuts, and whole grains.
Notebook and pen – To write down your goals and track your progress.

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The information presented in this video is for general informational purposes only and should not be taken as a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or supplement routine.

Now that you have all your tools and materials ready, let's get into it…
First things first: it’s important to acknowledge that you’re feeling down. Depression isn't something you can just snap out of. It’s a real condition that requires attention. Acknowledging how you feel is the first step toward healing. According to the World Health Organization, over 280 million people worldwide suffer from depression, so know that you are not alone in this struggle. It’s more common than you think, and it's okay to admit that you're feeling low.
One of the best steps you can take is to seek help from a professional, like a therapist or counselor. Cognitive Behavioral Therapy, or CBT, is a highly effective form of talk therapy for depression. Research from the National Institute of Mental Health shows that CBT helps people reframe negative thoughts, which can significantly reduce symptoms. In addition to therapy, a medical professional might recommend antidepressants. Studies published by The Lancet in 2018 confirmed that antidepressants are more effective than placebos in treating major depressive disorder, particularly when combined with therapy.
Don't feel ashamed about asking for help—many people benefit from this step, and it's part of a healthy recovery process.
Build a Support System
Surrounding yourself with a supportive network of family or friends is critical. Isolation can make depression worse, so reaching out to others is essential. According to a study by Harvard University in 2010, strong social connections can significantly reduce depression symptoms. If you find it hard to open up to those close to you, consider joining a support group—either online or in person. Many people find comfort in sharing their experiences with others who understand what they’re going through.
It may sound surprising, but exercise is a powerful tool in managing depression. According to research published by Harvard Medical School, just 30 minutes of moderate exercise three to five times a week can have a similar effect to antidepressant medication for mild to moderate depression. When you exercise, your brain releases endorphins—natural chemicals that help you feel better.
You don’t need to do anything extreme. Start small: take a walk around the block, stretch, or try dancing along to music. The key is to get moving, even if it’s just a little bit at first.

What you eat can directly impact how you feel. Studies have shown that a nutrient-rich diet, especially one high in Omega-3 fatty acids, folate, and vitamin D, can improve symptoms of depression. For example, a study in the journal Psychiatry Research found that people who followed a Mediterranean diet—a diet rich in vegetables, fruits, nuts, and fish—had a lower risk of depression.
Try incorporating foods like salmon, leafy greens, nuts, and whole grains into your meals. Stay away from processed foods, which can contribute to low energy and poor mood.
Get Enough Sleep
Sleep and depression are closely connected. When you're depressed, you might find it hard to get a good night's sleep, but sleep deprivation can make depression worse. The Sleep Foundation has found that improving your sleep hygiene—things like keeping a regular bedtime, avoiding screens before bed, and creating a calming pre-sleep routine—can help improve your mood.
Aim for 7-9 hours of quality sleep each night. If you're struggling with insomnia or irregular sleep, talk to your doctor about potential treatments.

Practice Mindfulness and Meditation
Mindfulness and meditation have been proven to help people manage stress, anxiety, and depression. According to a study published by Johns Hopkins in 2014, mindfulness meditation can reduce symptoms of depression, especially when practiced consistently. Mindfulness helps you stay present in the moment and observe your thoughts without judgment, which can reduce the negative spirals that come with depression.
You can start with just five minutes a day.

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Things you need...
Access to a therapist or counselor – Find one online or through local healthcare services.
Comfortable shoes – For starting light exercises like walking.
Meditation app or guide – Apps like Headspace or Calm can help you practice mindfulness.
Healthy snacks – Stock up on Omega-3 rich foods, leafy greens, nuts, and whole grains.
Notebook and pen – To write down your goals and track your progress.

This channel contains affiliate links which means we might get a commission if you make a purchase, without any additional cost to you.