How to Fight Depression: 20 Things to Try

Depression is a serious mental illness that can lead to suicide if left untreated. According to the National Institute of Mental Health, depression affects about 7% of adults in the United States each year. It is more common in women than men, and it tends to occur more often in people who are aged 25-44 years old. If you or someone you know is suffering from depression, it’s important to get help right away.

One of the methods of combating depression that is gaining popularity is light therapy, or as it is also called heliotherapy. It is most often used to treat the seasonal affective disorder (SAD), but it has also been shown to be effective in treating other forms of depression. Check out the  heliotherapy research institute to find out more.

Also, below we will discuss 20 things that you can do to fight depression and start feeling better!

How to fight depression: 20 things to try


Depression can be a debilitating condition, but there are many things you can do to fight it. Here are 20 ideas to get started:

Create a routine

A routine can help you feel more in control and less overwhelmed. It can also provide structure and stability during tough times.

Some things you might want to include in your routine are:

  • Waking up at the same time every day;
  • Making your bed;
  • Putting on clothes for the day;
  • Eating breakfast/making lunch;
  • Brushing your teeth/washing your face;
  • Checking email.

Set achievable goals

When you’re feeling down, it’s important to set goals that are achievable and meaningful to you. This will help you feel more successful, which can boost your mood. In addition, breaking down larger goals into smaller steps can make them feel less daunting.

Challenge negative thoughts

Depression can often lead to negative thoughts about yourself, others, and the world around you. It’s important to challenge these thoughts and replace them with more realistic ones. You can do this by:

  • Writing down your negative thoughts;
  • Challenging the evidence for each one;
  • Replacing them with more positive thoughts.

Talk to someone you trust

It can be really helpful to talk to someone about how you’re feeling. This can be a friend, family member, therapist, or any other support system. Talking about your feelings can help you process them and may make them seem less overwhelming.


Exercise is an effective way to improve mood. It can help release endorphins, which are hormones that have mood-boosting effects. Even a moderate amount of exercise can be helpful.

Take breaks

When you’re feeling overwhelmed or stressed, it’s important to take breaks. This can mean stepping away from your work for a few minutes, going for a walk, or just taking a deep breath. Taking breaks can help you recharge and allow you to approach tasks with fresh eyes.

Challenge yourself

Depression can make you feel like you’re in a rut. One way to break out of this is to challenge yourself. This can mean trying something new or stepping outside your comfort zone. It can also mean doing things that are physically or mentally challenging.

Identify your triggers

Triggers are things that tend to make you feel worse emotionally or mentally. Identifying your triggers can help you avoid them or prepare yourself for them. Common triggers include:

  • Stress
  • Anxiety
  • Anger
  • Loneliness
  • Boredom

Create a support system

Having a support system can be helpful when you’re struggling with depression. This can mean having people you can talk to about your feelings, people who will listen to you, and people who will offer practical help.

Set boundaries

It’s important to set boundaries with people who are emotionally draining or toxic. This means distancing yourself from them when necessary and not letting them take advantage of your goodwill.

Seek professional help

If your depression is severe or lasts for a long time, it may be helpful to seek professional help. A therapist can provide you with support and guidance, and may offer coping strategies that work for you.

Stay positive

Despite the challenges of depression, it’s important to stay positive. This doesn’t mean ignoring your feelings or pretending everything is okay. It means finding the silver lining in difficult situations and focusing on your strengths.

Get some fresh air

When you’re feeling down, getting some fresh air can be helpful. This can mean going for a walk, sitting outside, or simply opening a window. Fresh air can help clear your head and improve your mood.

Eat food that makes you feel good

When you’re feeling down, it’s important to eat food that makes you feel good. This doesn’t mean eating junk food or unhealthy foods. It means eating foods that are nutritious and that make you feel good physically and emotionally.

Make sleep health a top priority

Getting enough sleep is essential for your mental health. When you’re not getting enough sleep, it can be difficult to cope with depression. Make sure you’re getting a good amount of sleep every night and see if there are any changes in your mood.

Take a hot bath or shower

A hot bath or shower can be relaxing and soothing. This can help improve your mood and make you feel more relaxed. Add some aromatherapy or candles for an extra boost.

Listen to your favorite album

When you’re feeling down, listening to your favorite album can be helpful. This is a way to connect with something positive and happy. It can also help you forget about your troubles for a little while.

Find work-life balance

It’s important to find a work-life balance when you’re struggling with depression. This means making time for both your professional and personal life. It can mean setting boundaries at work and taking time for yourself outside of work.

Try light therapy

If you’re struggling with Seasonal Affective Disorder (SAD), light therapy may be a good option for you. This involves sitting in front of a lightbox for a certain amount of time each day. It can help improve your mood and energy levels.


Volunteering can be a great way to fight depression. It can help you connect with others, make a difference in your community, and boost your mood. In addition, it can help you learn new skills and meet new people.


Depression is a serious mental health issue that should be taken seriously. It’s important to know that there are many ways to fight depression and that you don’t have to suffer in silence.

There are many treatments available for depression, including therapy, medication, and lifestyle changes. If you’re struggling with depression, please talk to your doctor or therapist about treatment options.

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