Overcoming Depression: What To Do When Feeling Depressed

Depression can be a lonely feeling. It moves around like a storm cloud, darkening everything around it. Hobbies and interests no longer seem fun. Staying isolated seems the best bet.

But that is the lie of feeling depressed. Depression has many causes, such as chemical imbalance, trauma, genetics, family history, loss, or significant life events. Often, professional help is required to manage and overcome the symptoms.

The Effects of Feeling Depressed

Feeling depressed can leave you fatigued and sad. This sadness is persistent and can last for weeks or months. You may also develop anxiety and panic attacks. Depression can impact your job, relationships, and physical health. You find yourself withdrawing from friends and family. The activities you once enjoyed are no longer fun.

Depression can also impact your physical health, leading to chronic stress, anxiety, high blood pressure, digestive issues, weight gain or loss, appetite changes, sleep problems, headaches, and unexplained body aches.

Depression does not necessarily signal a lack of faith

Some of the most faithful and devout followers of God appear to have suffered from depressive feelings for a time during difficult circumstances. These individuals include Job (Job 30:16-20), Elijah (1 Kings 19:4), King David (Psalm 6:5-7), Jeremiah (Lamentations 2:10), and Naomi (Ruth 1:20-21).

More modern and well-known Christians who experienced depression include Martin Luther, Charles Spurgeon, Mother Theresa, and Martin Luther King, Jr. All of these people knew God intimately, saw Him move powerfully, served Him faithfully, and yet experienced depression. If you are struggling with depression, know that you are in good company!

Although God wants to bring healing to people experiencing depression, a change in your mood will probably not happen just by passively waiting upon Him to bring it about. Fortunately, He has created us physically, emotionally, and relationally in such a manner that you can make some practical lifestyle changes that can help you to begin the process of moving out of depression.

The following are several activities for physical and emotional health to boost mood, increase confidence, and negate the effects of feeling depressed.

Activities for Physical Health

Your physical health is essential for maintaining mental health. When our bodies are sick, it makes it more difficult to pull ourselves out of depression. For some people, chronic illness may be a factor in increasing their risk of developing depression. Always consult with your physician before starting any new exercise regimen.

Take a long bath or shower

Bathing, whether taking a long bath or shower, can help elevate your mood and leave you feeling accomplished. Feeling depressed can make it challenging to tackle too many tasks on your to-do list, but bathing can become the stepping stone to activities that will make you feel in control. For example, showering in the morning can lead to getting dressed and putting on shoes. This action can motivate you to take a short walk around the block.

Use lotion

The largest organ in the body is the skin. When we take the time to massage lotion or cream into the skin, we acknowledge that we are worthy of love and attention. Massaging moisturizer into the skin can help release tension, and depending on the scent, it can further relax you and help you drift off to sleep at night.

Try applying lotion in the morning after your shower for a few minutes and again at night on your arms, legs, and feet. Even a simple two-minute facial skin care routine can boost your mood.

Take a brisk walk

A short brisk walk can get the heart pumping enough blood to trigger the brain to release feel-good chemicals, such as serotonin and dopamine. These hormones naturally boost mood and lower stress hormones. You walk away with confidence and a feeling of self-worth and accomplishment.

Aim for a walk for at least fifteen minutes most days of the week. As you become more confident and feel the effects of walking, increase your time spent walking. Walking for 150 to 300 minutes per week will not only reduce depression but also improve physical health.

Do something enjoyable

Depression robs you of the motivation to pursue hobbies and interests. A special event might sound fun, but as the date approaches, you become less likely to participate. Find something new to enjoy. Choose an interest, a hobby, or a meaningful place to volunteer and go all in.

For example, allow your child to join an organization where you can help. This will enable you to make new friends, socialize, nurture the bond with your child, and experience a fun activity. List activities that bring you pleasure.

Eat good food

Specific foods can contribute to feeling depressed. For example, too much caffeine, ultra-processed foods, and food chemicals can increase depression symptoms. Try to limit caffeine and added sugars. Lean more toward whole foods, complex carbohydrates, fresh fruits and vegetables, healthy fats, and leaner cuts of meat or other types of protein. Consult with a nutritionist if you need help with menu planning.

Go outside

Nature can make all the difference in the world when feeling depressed. Sunlight is responsible for the synthesis of Vitamin D and the release of serotonin, which helps you feel happier and think more clearly. Sunlight also decreases the production of melatonin, a brain chemical that helps to make you sleepy. Aim to get outside every day. You can take a walk, lie in the grass, sit on the porch, or tend to your garden.

Activities for Emotional Balance

Your emotional and mental health guide your thinking, perceptions, beliefs, emotions, and actions. Sometimes it takes pulling yourself up and moving out of your comfort zone to overcome depression. This action builds confidence, self-worth, and self-esteem. The following activities can bring emotional balance, build resilience, and promote a healthy mental state.

Socialize with others

Depression pulls your focus inward. You isolate yourself from others, yet it is the community that you need. A group of friends, family, or others who are struggling with (and overcoming) the same condition as you. Reach out to a trusted friend or family member, aim to spend quality moments with family, and find local support for people struggling with depression. A counselor may also recommend resources or group therapy.

Acknowledge your feelings by journaling

Emotions are powerful. They can influence how we think and behave. Unprocessed emotions can lead to depression and other mental health conditions. Acknowledge your feelings, realizing it is beneficial to your health to “feel” your feelings. It is vital to stop pushing them deep down until they manifest in other ways.

Journaling is an effective tool for processing emotions. Writing down your thoughts and feelings can help you identify triggers and develop more effective coping mechanisms. If you want, you can share your journal entries with a counselor when the words become difficult to articulate during a session.

Sleep well

Sleep deprivation only makes depression symptoms worse, and depression itself can make it challenging to get a good night’s sleep. Try adopting a soothing nighttime routine to signal to your mind that it is time to unwind and sleep.

For example, after dinner, take a warm bath, apply lotion afterwards, and slip into comfortable pajamas. Read a book or listen to music before bed. Avoid screens and devices for an hour or two before bedtime, as the blue light emitted can interfere with sleep.

Manage stress

Chronic stress is the culprit behind many physical and mental conditions. Learning to manage stress through relaxation techniques, stretching, deep breathing, prayer, and meditating on comforting scripture can help relieve you of feelings of being overwhelmed and bring about peace.

Take things one day at a time and try to do the next right thing. Delete or delegate tasks during this season that are too much for you to manage. Caring for your mental health must take priority.

Set goals

Setting goals and actively working on the tasks to achieve them keeps you motivated. You will experience a sense of achievement and a boost to your self-confidence when you reach a goal. Write a list of goals you would like to achieve.

List your short-term and long-term goals. Next, choose one or two goals that, if completed, could make the others possible. Break down these goals into daily, weekly, and monthly tasks. Enjoy the journey to the end.

Give yourself grace

Matthew 6:30 states, “If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you – you of little faith?” (NIV)

Jesus was telling his followers not to worry. He wanted them to have peace and not worry about what they would eat, drink, or wear. Depression and anxiety often go hand in hand. Give yourself grace and seek first His kingdom and His righteousness.

Seek professional help

If feeling depressed is starting to feel normal, you might want to consider counseling to work through the root causes of your depression and learn coping strategies. It won’t always feel this way. You can get back on track.

In fact, a great majority of people who seek treatment do overcome their depression. I would be honored to help you sort out the causes of your depression and guide you in taking further steps to regain a healthier and more positive outlook on your life.