It is advisable to seek professional help for depression without hesitation. For milder mood symptoms, short-term therapy available without a referral may be sufficient, but for more severe or long-lasting challenges, stronger support from healthcare services is also necessary.
Can depression also be treated through self-help?
Yes, self-help is an important part of depression treatment. In this article, as a psychologist, I share some resources and strategies that can help ease your path toward recovery from depression. Which of the following do you plan to start with first?
1. Exercise
Exercise is a fantastic way to boost mood and increase energy levels. It releases endorphins, which are natural “feel-good” chemicals. You don’t need to be trained for a marathon—just a short walk outdoors or gentle yoga can help. Exercise also supports better sleep, improves mood, enhances thinking, and lowers stress levels.
2. Regular sleep
Sleep plays a major role in treating depression. Aim to go to bed and wake up at regular times, and create a relaxing bedtime routine. Keeping a consistent sleep schedule improves sleep quality and makes it easier to fall asleep. Avoid caffeine and electronic devices before bedtime, as their use often delays sleep and reduces the restorative effects of rest.
3. Awareness and self-knowledge
Knowing your own mind—recognizing your thoughts, emotions, and interaction patterns—is key in treating depression. You can try keeping a diary of your feelings and thoughts in situations that are typically challenging for you. This can help you identify potential triggers and learn how to manage them.
4. Social support
Don’t isolate yourself—stay in touch with your friends and family. They can be a huge resource for improving your mood. Talking with others can help release negative feelings and provide support. Often, things look different when spoken aloud and shared with someone else.
“When you’re depressed, you often don’t feel like doing anything and tend to postpone activities until you ‘feel better.’ However, passive waiting does not improve your mood, your well-being actually improves by engaging in activities that you enjoy and that are meaningful to you.”
5. Activity
When you’re depressed, you often don’t feel like doing anything and tend to postpone tasks until you “feel better.” However, passive waiting does not improve your mood—your well-being actually improves by doing activities that are enjoyable and meaningful to you. So, engage in things that have usually brought you joy, even if you don’t feel very motivated right now. You are likely to feel better once you’ve done them.
6. Relaxation
Stress worsens depressive symptoms, and reducing excessive stress can also help ease depression. Are there stressors in your life that you could temporarily set aside, lower your demands around, or reorganize? Think about which relaxation methods work best for you and actively incorporate them into your daily life. Relaxation exercises and mindfulness skills can also be very helpful in managing stress.
7. Professional support
Last but not least, it is important to seek professional help if depression is significantly affecting your daily life. If your low mood has not yet seriously impaired your functioning, you can access short-term therapy directly with us. A doctor, on the other hand, can provide more comprehensive support, such as a referral to longer-term psychotherapy and, if necessary, medication.
Take these tips into your daily life
Self-help for depression
For example, some of these self-help strategies may provide relief in improving a depressed mood:
- Exercise
When you’re depressed, exercise may feel like the last thing you’re interested in or have the energy for. However, it is an excellent way to improve mood, increase energy levels, and reduce stress.
Try this: Based on your own energy and resources, allow yourself to do something small, like a short walk or gentle yoga. You can find guided videos for these, for example, on YouTube. - Regular sleep
Sleep plays a major role in treating depression, so it’s important to aim for going to bed and waking up at relatively consistent times. Did you know that a regular schedule improves sleep quality and makes it easier to fall asleep?
Try this: To build a regular sleep rhythm, a pleasant bedtime routine can help. What enjoyable activities could your routine include? - Awareness and Self-Knowledge
Recognizing and exploring your own mind—including your thoughts, emotions, and interaction strategies—is key in treating depression.
Try this: Keeping a diary can help. Try writing down your feelings and thoughts in situations that are typically challenging for you. - Social support
Even when you feel low and want to isolate yourself, try to stay in touch with your friends and family. Talking can help release negative feelings and provide support. Things often look different when shared and spoken aloud.
Try this: Ideas for spending time together and getting everyday support could include doing grocery shopping together, taking a calm evening walk, or watching a favorite show on the couch. - Activity
When you’re depressed, you often don’t feel like doing anything and tend to postpone tasks until you “feel better.” Instead of waiting passively, your mood actually improves by doing activities that are enjoyable and meaningful to you.
Try this: What is something that has usually brought you joy, even if you don’t feel motivated to do it right now? You will most likely feel better once you’ve done it. - Relaxation
Stress worsens depressive symptoms, and reducing excessive stress can also help ease depression.
Try this: Are there stressors in your life that you could temporarily set aside, lower your demands around, or reorganize? Think about which relaxation methods work for you and actively incorporate them into your daily routine. - Professional help
It is important to seek professional help if depression is significantly affecting your daily life.
Try this: If your depressed mood has not yet seriously affected your ability to function, you can access short-term therapy with us directly. A doctor, on the other hand, can provide more comprehensive support, such as a referral to longer-term psychotherapy and, if necessary, medication.
Remember that depression can affect each of us differently, and what works for one person may not work for another. Try different self-help strategies and find the ones that suit you best. The most important thing to remember is that you are not alone, and help is available.
About the author of this article
I am Samuli Shintami, and as an occupational health psychologist, I work with people experiencing depression on a daily basis. In addition to neuropsychological topics, my areas of expertise include anxiety regulation, self-awareness skills, mindfulness, and sleep.