Center for Integrative Psychiatry

Managing Depression: Techniques for Self-Care and Seeking Support

Depression can be a debilitating condition that affects many people. It can make it difficult to function, affect relationships, and interfere with daily life. While it can feel overwhelming, there are ways to manage depression and improve symptoms. This blog explores techniques for self-care and seeking support.

Self-Care Techniques

Self-care is an important aspect of managing depression. It involves caring for one’s physical, mental, and emotional health. Here are some techniques that may help:


Exercise is a powerful way to improve mood and reduce symptoms of depression. It releases endorphins, which are natural mood boosters. Even a short walk can help.

Get Enough Sleep

Enough sleep is essential for overall health and well-being, and lack of sleep can exacerbate symptoms of depression.

Eat a Healthy Diet

A healthy diet can improve overall health and may also help reduce symptoms of depression. Focus on whole foods, fruits, and vegetables.

Practice Mindfulness

Mindfulness is a form of meditation that involves being present in the moment. It can help reduce stress and improve mood.

Do Activities You Enjoy

Engaging in activities can help improve mood and provide a sense of accomplishment.

Seeking Support

It’s essential to seek support when managing depression. Here are some ways to get support:

Talk to a Professional

A mental health professional can provide support and guidance. They can also provide therapy, medication, or a combination of both.

Join a Support Group

Support groups provide a safe and supportive environment to share experiences with others going through similar situations.

Talk to Friends and Family

Talking to friends and family about depression can provide emotional support and understanding.

Get Involved in Community Activities

Getting involved in community activities can provide a sense of purpose and connection.

Consider Online Resources

There are many online resources available for managing depression. These include forums, websites, and apps.

Managing depression is a process that involves self-care and seeking support. Taking care of physical, mental, and emotional health is important through exercise, sleep, a healthy diet, mindfulness, and engaging in activities you enjoy. Seeking support through talking to a professional, joining a support group, talking to friends and family, getting involved in community activities, and considering online resources can also be helpful. Remember, it’s essential to seek help when needed and to take steps to manage depression for improved quality of life.

Don’t hesitate to contact our team at for more information on managing depression and improving your mental health.



Teychenne, M., White, R. L., Richards, J., Schuch, F., & Rosenbaum, S. (2020). Physical activity, sedentary behavior, and depression among disadvantaged women. Health Promotion International, 35(1), 141-149. doi:10.1093/heapro/daz072

Goldsmith, L. P., Lewis, S. W., & Dunn, G. (2020). Is sleep disturbance a predictor of future depression in adolescents? A systematic review and meta-analysis. Journal of Affective Disorders, 278, 61-72. doi:10.1016/j.jad.2020.06.018

Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F., Carvalho, A. F., Jacka, F., & Sarris, J. (2021). The effects of dietary improvement on depressive symptoms and quality

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