Incorporating Adaptive Coping Strategies for Depression

Depression is a serious but common mental health condition. It is a mood disorder that can impact the way a person thinks, feels, and behaves. Changes in eating and sleeping habits, a loss of interest in activities that were previously enjoyed, and persistent sadness are just a few of the common signs and symptoms that are tied to depression.

Even though it is widespread, depression is a serious issue that can worsen over time if left untreated. Seeking additional support through a licensed and trained mental health professional is always recommended as the best course of treatment.

Fortunately, there are also certain lifestyle changes and coping mechanisms that you can implement to reduce and relieve some of the effects of depression. Let's learn more about some adaptive coping strategies and how to incorporate them for depression.

Prioritize Healthy Eating Habits

In times of stress, it's even more important to make sure you're taking care of yourself. Focusing on your physical health can make you feel better from the inside out. Paying more attention to the food you eat is a great way to get started.

Fuel your body with foods and drinks that make you feel good and give you the necessary nutrients and energy to make it through each day. Try to incorporate foods that are filled with protein, healthy fats, and carbohydrates for every meal. It's also helpful to limit consumption of things that can cause you to feel sluggish, such as sugary snacks, alcohol, or drugs.

Create and Stick to a Sleep Schedule

Your sleeping habits are equally important. Since depression can get in the way of your sleep, try to get on a good schedule and routine by establishing a regular bedtime and waking up around the same time each morning. Seven hours is the recommended minimum amount of sleep that a person should get to feel rested and refreshed for the next day's activities.

Move Your Body

Regularly exercising is another way that you can make yourself feel better from the inside out. It's beneficial for your physical health, but it's also great for your overall mental health. It's even been proven to reduce stress and anxiety and boost one's overall mood.

Depression can make it harder to get out of bed and move, but it's sometimes important to push yourself. Getting started is the hardest part. It helps to find activities that you actually enjoy, such as going for a walk outside, riding a bicycle, going to the gym, or completing a yoga routine.

Practice Mindfulness

A lot of negative thoughts and emotions can come from past events or worrying about the future. You can work toward bringing your body and mind back to the present moment with the help of mindfulness techniques. Activities like journaling, meditation, and deep breathing can help you manage those negative feelings and feel calmer.

Get Creative

Being creative is a great way to process any pent-up emotions and reduce stress levels. There are many different ways to be creative, and finding one that you enjoy is key.

Doodling, drawing, or painting can be a great entry point to being artistic. Writing in a journal is another great way to release a lot of those thoughts that are circling in your head. Listening to music, dancing, or playing an instrument are also wonderful ways to express yourself creatively.

Consider Professional Support

These adaptive coping strategies are great ways to manage depression. They can help someone struggling with depression see reduced stress levels, increased emotional regulation, and a greater sense of resilience.

To get the most out of these adaptive strategies, it's recommended to also see a mental health professional. This will ensure that you're seeing benefits in and outside of your treatment sessions. If you're interested in exploring therapy options for depression, reach out today to set up an initial consultation.

About the Author

Christian Bumpous, LMFT, LPC is a licensed mental health therapist and founder of Therapie, Nashville’s leading destination for busy professionals seeking to thrive in life, work, and relationships. Christian specializes in helping professionals navigate life transitions, improve relationships, and overcome challenges like depression and anxiety. With a tailored approach that meets the unique needs of high-performing individuals, he offers therapy sessions in both English and German, available in-person or online.