5 techniques to help you recover from depression

Depression can feel like a thick fog that refuses to lift. It is draining, disruptive and overwhelming.

But the good news is, it doesn’t have to be permanent; there are ways you can recover from depression and move forward with your life. Though there’s no one-size-fits-all cure, there are proven steps you can take to help your mind and body heal.

By accessing the right tools and support, you can find the combination of techniques that works best for you. With that in mind, here are five ways you can start taking positive steps to help you recover from depression. 

1. Talking therapy

Depression is often tangled up in layers of thoughts and feelings, and these can become overwhelming, especially if you try to untangle them alone. Plus, there can be lots of root causes for depression, some of which we may struggle to understand on our own.

Talking therapy, such as Cognitive Behavioural Therapy (CBT) or counselling, offers a safe, non-judgmental space where you can explore what’s going on in your head, share your past experiences and try to better understand your feelings.

However, it’s essential to understand that a good therapist isn’t there to “fix” you. Remember, you aren’t broken. Instead, they are there to help you understand your thoughts and patterns, enabling you to build coping strategies and develop healthier ways to respond to life’s challenges.

Often, it can feel hard to open up to others and allow yourself to be vulnerable, especially when it’s someone you know. But talking to a therapist can be an important first step to help you recover from depression, as well as find clarity and emotional relief. 

2. Taking medication 

Depression isn’t always the result of a past trauma, and for some people, it has strong biological components. In these cases, medication can be a helpful way to restore the chemical balance in your brain.

Of course, it’s important to know that antidepressants aren’t a magic pill that means you instantly recover from depression. Rather, they are a useful tool that can lift the floor just enough to help you stand up and begin to heal.

Your doctor will let you know if they believe medication could help you, as well as give you information on the different types of these treatment options. If you do choose to try medication, it’s useful to know that: 

• • It can take a few weeks before you notice the effects and start to feel the benefits 

• • Finding the right type of antidepressant and the correct dose may require time and adjustments

• • It’s best to combine medication with other techniques, such as talking therapy, as this often yields the best results

3. Exercising 

Exercise can be a powerful tool for releasing ‘feel-good’ chemicals in your brain, and it can boost your mood and reduce the effects of stress. The trouble is, depression often robs you of your energy, and the idea of exercise can feel almost impossible.

If you’re one of the lucky ones who naturally enjoys working out and you can still find the mental space for this, that’s great! Continue to play sports, go to the gym, swim or exercise in whatever way makes you feel good.

If you’re finding this harder, simply walking, no matter how slowly or gently, can have a huge impact. This movement not only stimulates endorphins but also improves circulation and encourages better sleep.

Even as little as 10 minutes a day can boost your mood and help you recover from depression. 

4. Spending time in nature

In the modern world, we have 24/7 access to news channels, emails, TV, social media and a million other digital distractions. This has led to an increase in stress, fatigue and mental health issues.

But spending time in nature, even something as simple as sitting on a park bench and watching the world go by, can lower stress hormones, improve your mood and help you to get your focus back.

For centuries, humans have recognised that spending time outdoors can be healing, but this is now backed by science. In fact, research from Harvard Health found that just a 20-minute walk in nature can help to reduce your cortisol levels. And forest walking (or “forest bathing”) in particular, has been hailed by Norwegian researchers as an important way to help overcome depression and anxiety.

Should you choose to spend some time outdoors as part of your self-care routine – and you absolutely should – it can be helpful to keep these tips in mind.

Make sure to stop for just a moment and breathe slowly, noticing the smells and sounds around you. Listen to the leaves crunching under your feet as you walk or the trees rustling around you. It’s so important that you let your senses tune into the present, as this mindful immersion can soothe an overactive mind.

If you’re struggling to get motivated to go out of the house or you have a busy day, think of these mindful moments or nature walks as “neurological maintenance”. This will encourage you to step outside and get some fresh air, even if it’s just for five minutes. 

5. Building small, sustainable habits 

Unfortunately, recovering from depression is rarely about one big leap. It’s about a combination of techniques, often small, consistent steps that help you to move forward. For example, eating regular healthy meals, drinking enough water, showering every morning or adding a 10-minute walk to your busy day.

Though these acts might feel small and they won’t necessarily help you recover from depression on their own, they provide you with a structure to support the bigger healing work.

Look at it like building small rungs on the ladder. Each healthy new habit, no matter how small it may seem, will contribute to your wider goal. Each step will move you closer to being a happier and healthier version of yourself. 

Taking these important steps to recover from depression

Recovering from depression requires a careful combination of the techniques we’ve shared above, utilising talking therapy alongside exercise, time in nature and other healthy habits.

These can also be paired with the use of medication, if your doctor thinks this will help you on the road to recovery.

If you’re struggling with depression right now and you’d like to talk to someone about this, get in touch today to find out more about the counselling services I offer. This could be the important first step towards healing and recovering from depression and other mental health issues like anxiety and stress.