The best way to cope with depression.

If you ever have had those days when you felt worthless, worthless like you don’t matter and it would be better if you didn’t even exist at all, you might understand what depression is, or maybe, you are already going through it right now. In psychological terms, “depression is a mood or emotional state that is marked by feelings of low self-worth or guilt and a reduced ability to enjoy life”, which describes depression very well but it is not that simple to understand. If you are familiar with this phase of life you might have experienced a lot of other feelings too that you can’t even point your finger to. Depression doesn’t hit everyone the same way, you might have experienced certain things that others didn’t or don’t and vice versa. But no matter how severe or unique your illness might be, there is a common practical treatment for it that you can carry on by yourself—and it is as simple as making a routine.

A routine is all you need to cope with depression. This routine will keep you on track and make you adhere to reality instead of letting you fall deeply into the trap of your own mind. This simple routine should include all the things that you should be doing in a normal day without these haunting thoughts. For example, go through the routine that I followed during the time I was in the same pit:

8 AM – Wake up

8 to 9 AM – Stretch, brush, take a bath, get ready for school/college

9 AM – Have breakfast

9:30 AM – Leave for school/college

12 PM – Have a snack

3:30 PM – Get home and have lunch

4 to 6 PM – Sleep, read, watch TV, play games, or something

6 PM – Have a snack

7 PM – Exercise, take a bath

7:30 to 9 PM – Sleep, read, watch TV, play games, or something

9 PM – Have dinner

9:30 PM – Brush and take vitamins

10 to 11 PM – Read, watch TV, play games, or something

11 PM – Turn off all the electronics and try to fall asleep

This simple routine was healthy for me as I would fall asleep by 12, wake up at 8, get full 8 hours of sleep, eat properly, exercise even, I maintained a healthy circle of friends, I maintained my studies, and slowly with time things kept changing for me. I recommend you to make a routine because it helps you understand how a normal day should be, and if you don’t feel like doing a thing you would have the routine telling you exactly what you should be doing instead of feeling bad for yourself—this becomes a pusher.

However, the highest advantage of making a routine is that you will be able to keep your life in motion. What most people do during the time of depression is that they turn their way around the world and sink into their own dark world that depletes them of their lives. When they do so they don’t think of the future, they don’t understand that it is a phase that goes away in two months, a year, a couple of years, or maybe ten years, but it goes away. When you follow a routine and keep your life in motion, and when the phase is over, you see your whole life just as it was before the depression hit you, and with the new fresh mind you can carry on with your life just where you left it off. But if you don’t keep your life in motion and get drifted away, maybe too far away, it becomes hard for you to put your life back together when the fog clears.

Depression is a vague and deadly illness that can’t be treated by others for you, you have to step up yourself and take the charge to turn your life around. When you make the routine, push yourself to follow it through even if you don’t feel like getting out of your bed—just keep pushing. In two months, a year, a couple of years, or maybe in ten years in life, you might be amazed to think how wrong you are right now.

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115 thoughts on “The best way to cope with depression.

  1. You write a very wise post here. I would like to point out a couple of things, however. Days when one feels like this is not depression but the ‘blues’ which everyone experiences from time to time. Depression tends to sneak in and take hold and so one often doesn’t recognise the signs until it’s too late because it is so subtle. The best way to deal with depression is to avoid it by eating healthily, exercising until one’s heartbeat is raised and making sure the gut is full of good bacteria.

    Your post is quite right, but it’s more of a prevention and does not cure loneliness which is one of the biggest causes of depression.

    Liked by 14 people

    1. My exact sentiment. I think the problem with the world is there are some people who think that just because they feel a little sad or down they immediately conclude that it is depression. Depression, or MDD (Major Depressive Disorder), is a mental disorder. A routine isn’t going to fix MDD. I read other comments as well. The routine advice is more preventative. If a routine doesn’t help, the “depressed” person must see a medical practitioner for diagnosis and treatment, including medication, if necessary, but especially therapy.

      Liked by 3 people

      1. In 1997/1998, I was diagnosed with Clinical Depression. In 2016/2017, I was diagnosed with Major Depressive Disorder (MDD). I understand MDD is the new term, but probably American.

        (South Africa is getting influenced by America more but it’s always been more British, with our English being British, not American.)

        You’re right about the creeping in. I think that’s what’s happening when I go through what I wrote about here: https://crossroadsandconquests.com/2019/08/10/settled-on-settling/

        However, thankfully, my work never suffered as a result of my Depression. The values a person have plays a part, I think. And being a Type A, I guess, I won’t give up either. 😊

        Liked by 2 people

      2. I’ve never heard there Major Depressive Disorder, we would use severe depression I guess. I’m not a type A, I am not a great fan of all these labels, but I’m stubborn and tend to not give in. I have had such bad depression that my face became immobile and everyone was asking if I was ok. Last fall, my sister died very unexpectedly of sepsis and my beloved dog died a week later. I lay in bed staring at the wall. Not all the time, just most of the time. I have lived with depression on and off since I was a teenager, with a decade of no depression here and there. Most people who know me don’t realise as I hide it so well. But something in me always pulls me up. I believe happiness is a choice, just times when it is harder to choose it.

        Liked by 1 person

      3. I am sorry to hear. I admire you for your strength considering what you have gone through. I send you loving thoughts. You are already ahead of many because of what you believe. All the best every day!

        Liked by 1 person

  2. A routine naturally causes the mind to shift from negative thoughts to reality as you said.
    As the famous writer R. Bradbury said “don’t think….just do”. By keeping oneself busy negativity melts away.
    I find it extremely practical to start out my morning routine with intense workout: it powerfully bulletproofs my psychology before negative stuff shows up

    Liked by 8 people

  3. This is good advice. Thanks for sharing. It sounds like you looked after yourself carefully during this time. Self-nurturing, and being gentle with our selves , are
    important aspects of staying healthy and happy. 🤗

    Liked by 7 people

  4. Routine is good, but for me I have still felt like it all didnt mean anything. It wasn’t until I did, but not for me, for God, that i could feel like there was a reason for what i did and reason for me 🤩

    Liked by 6 people

  5. Of the people here that commented…including the author of this great and outstanding post, I would note that different strategies are observed. That is PERFECT!

    So, there is this word used: Depression. All words (doesn’t matter the language) identify a real thing. We don’t have words for things we don’t know, can’t observe; except those words that elude to unknowable things like “Ineffable” or “Etherial” and of course “Unknown.” That said, We can look in a dictionary, and if current, it has all the words that identify what we can put our finger on or observe. Depression is real because it’s named.

    But like all things named, each person has his/her own experience with it. Like depression, some know it intimately while other that don’t know it may observe it. The ones that know depression and understand it inside and out and may have empathy for other “like minded” people.” The ones that don’t know depression…well…they know the word for it and can define it and have sympathy if they know any kind of suffering NOT called depression. Ever lost a loved one to death and suffered for it? Ever had a fight with someone you loved because you lost patience and said something horrible and really hurt that other person…and felt tremendous guilt? These are “Suffering.” Here’s another word that defines something very similar to Depression. Actually…this in mind, any one that suffers can have empathy for anyone else with depression because depression is a kind of suffering. Most humans understand suffering; generally universal.

    I know depression inside and out, and what the article gives is completely accurate and so is the described strategy to manage it. That said, who ever knows depression and has a different strategy, I would say…if the strategy has words to outline what it is…and that works, then…it’s also valid and real and need not superimpose absolute fact upon another about it. Why? It can trigger more depression.

    I for one have a journal, and I titled it “My devotional Journal.” When I think to use it, I begin each day writing what I will do, want to do or need to do, and I draw a box next to each one. I put a check-mark into each box as I complete the devotion. As I complete my check boxes through the day, I DO FEEL SO MUCH BETTER. For me, that is super real…the feeling. I usually only use this journal when I feel utterly defeated or when I am very dissatisfied with my life or myself…or If I feel other’s aren’t happy with me. I few days of using this tool really helps me get back on track and feeling better about myself. In fact, I’m well over due in pulling it out and practicing my devotions.

    I always add “Prayer” as one of the top things I want to accomplish, but that’s just what I do. There is no limit and no rule about what to devote to.

    Enjoyed this article immensely!! Like I said, It is outstanding, and I am really grateful to have read it.

    Liked by 7 people

      1. I’m not so strong really…other people’s strengths tend to bring mine out, and anyone willing to touch upon depression…well…they tend to have unique strengths not well or often acknowledge. Your article made me feel a little stronger…so I wanted to thank you for that, too!

        Thanks!

        Liked by 2 people

  6. So true. Thanks for posting this. It’s about time that the illness comes out of the shadows, and is seen as a real physical disease. There is no shame in depression, anymore than there is diabetes.

    Liked by 4 people

  7. Hi. Thank you for the post. Battling depression since the age of 17. My parents didn’t want to support me getting the help I needed. But i did get help when I was 30. I do thank you for the suggestion of a schedule. Many years ago i use to have a great routine but I lost that battle. After reading your post its time to rethink getting back a regular schedule.

    Liked by 4 people

    1. Thank you very much for your comment. I’m glad to know you are fighting it. I would like to give you a secret suggestion here: when you make the routine, follow the routine physically, but keep your mind occupied to observe the world around you. This will not only help you get over depression, but also to learn and see the world in depth. It helps because depression might be a mind-numbing illness, but it gives you the ability to see things in details. You can make use of it.

      Liked by 2 people

  8. I appreciate your diversity of topics and deep mind! Great blog man.

    I agree that a routine can save many people from the depths of depression. It gives structure and security. Although I would add some people that may appear depressed are actually numbed. They have no emotion and live in a grey world. They cannot attach feelings to experiences and no routine helps. A supposedly big chemical imbalance that no matter what they try they cannot get out of feeling numbed, nothing (although this is different from depression) seems to work, even sticking to a routine does not help completely, although it does make things slightly better to have structure.

    Humans are complex in their neuro-network, sometimes things go wrong. A routine does not always help for severe cases.

    Liked by 6 people

    1. Thank you very much for your comment. I agree with you—humans sure are complex and a routine might not be the ultimate answer here, but it does help to freshen up one’s mind from feeling numb. I think if they keep giving themselves a dose of fresh mind everyday it will add up and eventually the fresh mind will stick with them. It could vary from person to person. On the other hand, if a person with severe case follows a routine, it will make the people around them understand they are actually trying to feel better, so I think they might genuinely come forward to help them, to give them company. It should work out one way or the other.

      Liked by 3 people

  9. It is a good post indeed. I quite agree with using routine “bits & pieces” not only as prevention to depression but also a something you can hold on to in order for you to get back on track.
    Good read, thanks for sharing.

    Liked by 2 people

  10. Great suggestion. As a behavioural psychologist I agree with the treatment you have outlined. We don’t fully understand the causes of depression, although depressive states are easier to treat as the object or cause is usually evident. But to try to solve such a pressing and dangerous condition with prolonged psychotherapies and drugs is usually counter productive. The best psychological medicine is to change the behaviour. Thanks for your work

    Liked by 2 people

  11. Thank you for sharing. Very interesting which made me think of a verse in the Bible at 2 Corinthians 7:6 where it reassures us that we could not wish for no one better to help us than our compassionate God, who comforts and encourages and refreshers and cheers the depressed.
    Jehovah God understands us and the deliberating effect that depression can have in our imperfect minds and bodies. He knows what causes depression and how we can best cope under present circumstances. Pray and pray to our Heavenly Father Jehovah.

    Liked by 2 people

  12. Wake up in the morning and first spend some moments with God. Appreciate Him for what He has done in your life. Pray to God & make it a daily lifestyle. You will see that depression will vanish away like a bubble in the air. Having a heart of gratitude will engender you to be perpetually grateful that your case is not the worse – there are so many people behind you. Many people are depressed by keeping a complaining hearts. Complain will only complicate your matters. “The bible says, do all things without murmurings and disputing.” (Phil.2:14)

    Liked by 2 people

  13. there is a lot of stress in the world, pressure from outside that impacts on our well being, while this is increased in an information loaded world with rapid communications, a little depression is normal in the circumstances, breaking that way of thinking, the cycle, helps, amen

    Liked by 2 people

  14. Hi. Thanks for sharing this. If I may add, yoga practice is also a good way to fight depression. Yoga has breathing exercises and meditation and its really good for those people fighting anxiety. 😊 🙏🙏

    Liked by 2 people

  15. I think this is helpful in a sweet simplistic way, easy to implement perhaps, but I think real depression runs deeper and one will not stick to the routine. But if he could, he’d probably feel better, I agree. And um…I don’t see any time for chores listed in there. 😉

    Liked by 2 people

    1. Thank you very much for your comment. I was in a very bad condition at one time, but I pulled it off. It worked for me so if someone really wants to get out of the pit they’d push themselves to go through it no matter how deep their depression might be. And as you said, there is no chore in my routine because I was a student at the point, I didn’t have any specific work other than studying—did a bit of this and that though, but I somehow managed to stick with my routine. Your routine might vary based on what you do, based on your job schedule, your household work, or any other thing that is necessary for you on a daily basis.

      Liked by 1 person

  16. A routine to follow, day after day, is definitely a good way to not think too much about our problems. We in Italy do not like much because we look at it boring and even a little stressful. However, we follow it consistently when we don’t want to think about something or someone. For example when we have to overcome a pain. If, instead, we are victims of depression, we rely on creativity. Not that of others, but ours. So we write, draw, paint, photograph etc. In this way we bring out the causes of depression. We give them a shape and a color, until they become familiar and no longer frighten us.
    This method used in Europe in the last century to treat mental illness far more serious than depression.
    P.S.
    The Fine of the title in English means good, superb, wonderful, while in Italian it means: the end.
    End of depression and my comment.
    Nice post!
    Greetings from Italy

    Liked by 4 people

  17. This is very interesting! I’m the opposite. When I’m depressed, routine starts to bother me. The best thing I can do when I’m depressed is to follow what I know. The things I find hope in. For me, this means what I know about God and His promises. Depression is hard. It’s one of those things I wouldn’t wish on anyone.

    Liked by 3 people

  18. rashidul, Thanks for following Tubularsock “. . . first hand coverage, second hand news”. Tubularsock likes your blog posts and will start to follow your work as well.

    Some profound work here …………. Cheers.

    Liked by 2 people

  19. Great post wise words. I definitely think that people also are dealing with depression because they are not fulfilling their purpose on this earth so they are walking around sad, angry, hopeless. Once again great post sir.

    Liked by 3 people

  20. Hi Rashidul!

    Great post!

    A routine can be an excellent way to help with depression, although most people with this illness aren’t capable of maintaining the energy levels so high that they can cope with sticking to such a demanding schedule.

    For people who are deep into it that would be way too demanding, so starting from something as little as a weekly ritual (a hot bubbly bath, for example, or the favourite take-away) can help in creating a manageable commitment that can lead with time to an extended routine like the one you describe in your post.

    TST

    Liked by 2 people

    1. Thank you very much for your comment. I think a routine will be useful if one can recognize their depression at an early stage and go on with a routine before it gets worst. If one becomes aware of it and still decides not to do anything about it, then that’s a different case.

      Like

  21. While a routine is helpful and self-care important, medication may be necessary for some. Human contact is, also, essential. That may be as simple as exchanging a few words w/ the mailman. Trusted friends are a godsend. And prayer is a great solace. ❤

    Liked by 3 people

  22. Electroshock used for many reasons and no longer used as a last resort. Performed at leading institutions such as HMO, Kaiser Permanente. No FDA testing for safety or effectiveness.Patients are not warned of this in consent. Involves up to 450 volts to the brain and greater. Secondary to mechanism of electrical trauma, TBI results at a minimum. Electrical trauma impacts all bodily systems, so patients can have ongoing cardiac and respiratory issues. Electrical trauma can evolve years out in damages as well, and some are experiencing symptoms of Parkinson’s, ALS, and various dystonia. We are having symptoms of CTE similar to the NFL injuries.

    Physicians are failing, and have been failing for decades in their duty to warn, protect, and not cause harm around this issue. This is used also on our veterans, children, and women in pregnancy. It is time for reformation.

    There is now a national product liability suit taking place around the devices. California courts have proved brain injuries. There are two suits filed against the FDA. There are medical malpractice firms in multiple states taking patient information around damages.

    Attorneys, (billions involved annually) your one constant with every patient, now proven in courts is brain damage in outcomes. This material risk is missing from consents. We are warned only for most part of temporary memory loss and routine anesthesia risks. All trauma based on mechanism, and this is, electrical mechanism. You have a KNOWN mechanism, i.e. blunt force with NFL, or electrical with our population. You then have a KNOWN and ANTICIPATED outcome in ALL populations. Electroshock is TRAUMA. If this occurred in a home or work setting, vs. in the hands of culpable providers, ALL ER personnel would anticipate TBI at minimum.

    Your primary experts should be double boarded in psychiatry/neurology and focus on neurological outcomes. Trauma providers cannot refute these outcomes. Trauma medicine, neurology, and even psychiatry recognize electrical mechanism resulting in brain injuries. See DSM5 submission around electrical injury and they list damages.

    I encourage survivors to contact reporters in your state, and submit letters to Editors of the smaller papers all over your state, as larger papers seem to be protecting providers vs. meeting their journalistic responsibilities to expose the truth. This will garner more attorney interest to see these repeated stories of harm. We need this to happen to bring a landslide of suits on behalf of victims. You may also post your story on relevant media such as Psychology Today. You may add a post to comment sections of news stories that can tie in. Or you may expose them on public social. The idea is we need a very bright light on this in any way possible. We want providers and facilities afraid to perform in this light. There are multiple letters to the Editor that have posted nationally addressing this harm recently. We need many more please.

    Providers please stop this battery of patients under the guise of help. We are trusting you at our most vulnerable. You have greatly harmed us, and continue to harm us. Nurses I ask you to intervene on behalf of your patients as providers are failing in their duty. Please speak with your nursing leaders and administration in how to stop this practice.

    I am a retired level one trauma nurse who worked at leading facilities for many years. I know that you know what you are doing is trauma and it is time to address it. Some of my peers are committing suicide because doctors will not address and recognize. We deserve the same resources that all other TBI patients have at their disposal. We are greatly suffering while you all look away and pretend otherwise. We need extensive rehabilitation.

    Who will write the orders for our assistance and step up as healers to address this? Your silence makes you just as culpable and complicit. This is not going to be swept under the carpet any longer. I would stop this practice before you incur more legal repercussions that are surely coming.

    Editors and reporters to all major media in US and in many countries have been contacted around this issue that could be found. Because of the societal power structures it is not yet being addressed as it should and will be. I know and trust it is just a matter of time.

    Most brain injury/medical malpractice firms have been contacted nationally around this issue. I believe patients with 6 months to work with before time frames expire for your state should try to contact them. You can approach state and national firms. Please reference ectjustice.com and share links below in your submission. We want them to see these repeated outcomes. Please do not contact them if you do not have at least six months before for your time expires, see below guidelines for these states listed. Check with your state.

    Parents of children who have had ECT there are no time constraints. There is a letter to download under help section of ectjustice.com for all to give to providers to address needed testing for survivors. Once providers are equally matched by attorney’s desire for suit things will change.

    Here is a list of attorneys taking patient information for medical malpractice suits. Please do not contact if you do not have 6 months to work with at minimum.

    MEDICAL MALPRACTICE FIRMS:
    PHILLIPS Law for WA patients that have had ECT in the last 2.5 years.
    BELL law firm in GA shock in last 18 months.
    SILBEGERG law firm in CA if you have had ECT in the last 18 months.
    Christian and Davis law firm if you had ECT in SC in the last 2.5 years.
    HUMPHREY law firm in IA if you had ECT in last 18 months.
    NE shock in last 18 months
    IL shock in last 18 months
    WI shock in last 2.5 years
    MN shock in last 3.5 years
    RICHARDSON, RICHARDSON, and BOUDREAUX if you had ECT in OK in last 18 months
    LUBIN AND MEYER if you had ECT in MA, RI, or NH in last 2.5 years

    PRODUCT LIABILITY:
    Contact the David Karen Law firm in CA. working with
    Baum, Hedlund, Aristel& Goldman firm CA.

    Attorneys interested in learning more, I am happy to send you the research used in product liability suit. We are interested in bringing suits outside of US as well and have many patients looking for representation. You may contact me at ectsurvivor1@gmail.com. I do not read comments so others may contact me there as well if they need help with letters to Editors in their state.

    https://youtu.be/Jyi32-slxUk Video by Jane

    https://www.madinamerica.com/…/ect-litigation-patients-not…/

    As a side note: I believe we should consider the possibility of these mass shootings being caused by side effects of some psychiatric drugs. All are reported to cause behavioral changes potentially, and SSRI’s have history of suicide/homicide to have box warnings. You play with the brain with these drugs and electricity, and sadly these types of situations may occur.

    “…and the ashes will be blown away from the tops of their heads. It is edict! It is writ!”

    Liked by 3 people

  23. I really like this article. I like where you’re going with it and having had depression myself I agree with how having a schedule helps, although I’m the opposite when J have depression, I need to do things because I hate the feeling. I would like to point out that some people are clinically depressed due to a chemical imbalance in their brain so the. Approach to prevent depressions or get out of it is different.

    Liked by 1 person

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