5 Tips To Be Proactive With Depression

Steven Losardo, LMFT

Depression rarely announces itself loudly. It often settles into daily life through low energy, heavy thoughts, and a sense that motivation feels harder to access. Managing depression focuses on practical actions that support emotional health day after day. These actions work best when they fit real life and respect how complex depression can feel.

A recent study notes “depression is projected to increase by 2030 to a position of the most significant contributor to illness burden (Irwin & Piber, 2018). Further, the article highlights that only 30% of depressed adults achieve remission (Irwin & Piber, 2018). As a result, the National Academy of Medicine recommends efforts to target depression prevention through the development, testing, and new strategies. This blog highlights five promising strategies you can implement now.

That said, depression does not discriminate and is multifaceted. Seeking professional assistance can help develop a plan tailored to the individual. For many, attaining help is part of the healing because they have shame or guilt, thinking, “I should not be depressed, and seeking help is a form of weakness.” Often, adhering to this narrative prevents us from reaching out for help when we need it. In part, we are depressing our spirits.

Depression Self-Management Starts With Daily Awareness

Depression self-management begins with noticing patterns rather than judging them. Thoughts, sleep habits, energy levels, and emotional responses all provide useful insights. Awareness creates space to respond instead of react.

Depression can carry shame for many people, where some believe asking for help signals failure or weakness. That belief often delays support and deepens emotional exhaustion. Reaching out for care reflects self-respect and commitment to health. Professional counseling can help shape a plan that reflects personal needs and life circumstances.

Tip #1: Mindfulness

Mindfulness is another term for being fully present. Mindfulness meditation aims to suspend our judgment and instead explore our sensations, thoughts, and emotions from an observational standpoint. The purpose is to gain self-understanding.

Is it right for me? Mindfulness meditation is one of the most accessible and widely practiced forms of meditation because one’s breath acts as a guide.

It is excellent for grounding yourself in your body and gaining insight into how your mind works. This developing understanding strengthens the ability to navigate anxiety. Meditation’s goal is not to release the mind to be free from all thought and sit in total silence. Instead, the practice is about being present in the moment.

How to do it: (Example from Alvis, 2020)

1. Sit comfortably in a spot that gives you stability. If on the floor, cross your legs in front of you. If on a chair, rest the bottoms of both feet on the floor.
2. Sit up straight, allowing your spine to be in soft neutral alignment.
3. Rest your hands on your legs wherever it feels most natural. You can have your palms facing either up or down.
4. Drop your chin a little and allow your gaze to soften gently downward. You can close your eyes or leave them open.
5. Bring your attention to the rise and fall of your breath. Notice the air moving through your mouth or nose. Listen closely to the sound of the air entering and leaving your chest.
6. Sit in non-judgmental observance of every thought and sensation that arises, and anytime your mind wanders away from the breath, simply notice and gently guide your attention back.
7. When you are ready, lift your gaze and take a moment to notice how your mind and body feel.

Tip #2: Sleep

Many people with anxiety experience problems with sleep. Poor sleep, in turn, can also exacerbate your anxiety symptoms. Improving sleep quality is key to overall health. Extremes of sleep duration, such as sleeping less than 6 hours or more than 8 hours per night, lead to depression (Irwin & Piber, 2018).

Tips (From This Way Up Org. (2021):

• See Tip #3 (next). When you get into bed, if you experience the same thoughts, remind yourself that you have already thought about them today and postpone worrying until tomorrow.
• Get out of bed – If you are lying in bed unable to stop thinking about things, get up and do something distracting yet relaxing (e.g., reading a book, listening to classical music). Do not return to bed until you feel sleepy again. If you return to bed and feel the same way, get out of bed again and do something distracting yet relaxing.
• Do not nap. If you had a stormy night’s sleep, you are more likely to feel sleepy the next day, which can make it tempting to nap in the middle of the day or early afternoon. Unfortunately, this makes it much more likely to have another night of poor sleep, as you will not be as tired that evening when it comes time for bed.
• Keep a routine – Keep regular sleep times by going to bed simultaneously every night and waking at the same time every morning. Do not sleep late in the mornings, trying to make up for lost sleep. Keeping a sleep routine helps to get your body into a rhythm.

Tip #3: Thought Life

Several studies note that setting aside time for problem-solving during the day improves mental health while decreasing anxiety and depression. Suppose you are a worrier. Set aside some time when you are alone and think of ways to solve your problems.

Postponing stressful decisions or avoiding facing anxious thoughts only prolongs the experience of anxiety and means those worries are likely to appear when you least need them. “In most cases, the uncertainty which accompanies indecision is much more stressful and unpleasant than living with the consequences of a decision once it is made (This Way Up Org. 2021).” Psychological stress is a risk factor for depression. As we increase stress, we escalate the risk of depression. (Irwin & Piber, 2018).

Tip #4: Exercise

One of the best ways to improve your life is through exercise. Regular physical activity during the day or early in the evening can improve sleep patterns and reduce the risk of depression. If you exercise regularly, do not exercise late in the evening, as this may make it more difficult for you to get to sleep (Alvis, 2020; This Way Up Org., 2021).

Tip #5: Have A Plan And Start Small (S.M.A.R.T. Goals)

What in life works out how we would like without a plan? Not much, so here we need one as well. While developing a plan, start with one goal and be realistic. One way to do this is by using S.M.A.R.T. goals.

S.M.A.R.T. goals are defined as those that are specific, measurable, achievable, results-focused, and time-bound. Below is a definition of each of the S.M.A.R.T. goal criteria and questions to assist (Performance management – creating smart goals, 2021 abridged).

1. Specific is the What, Why, and How of the S.M.A.R.T. model. What will the goal accomplish? How and why will it be achieved?

• Example: Implement the depression management tip No napping to improve sleep.
  1. Measurable so that you have tangible evidence that you have accomplished five smaller goals for the entire need for your depression management. How will you measure whether or not the goal has been reached (list at least two indicators)?
     1. Example: Is this working by August 1 (90 days)?
  2. Achievable will stretch you slightly, so you feel challenged but defined well enough so that you can achieve them. How am I doing? I do not need to be perfect. Is it possible? Have others done it successfully? Do you have the necessary knowledge, skills, abilities, and resources to accomplish the goal? Will meeting the goal challenge you without defeating you?
• Example: I understand the nature of the goal is no naps. The goal is a significant enough challenge for you to remain interested in and committed to accomplishing it. I do not need to be perfect.
  1. Results-focused should measure outcomes, not activities. What is the reason, purpose, or benefit of accomplishing the goal? What is the result (not activities leading up to the effect) of the plan?
• Example: I can evaluate my performance and develop my skills. I noted that I did not nap for 15 days and then missed two days. Using the celebration of accomplishment, I completed 13 more days without a nap then.
  1. Time-Bound creates a practical sense of tension between the current reality and the goal’s vision. The goal is unlikely to produce a relevant outcome without this. What is the established completion date, and does that completion date create a practical sense of urgency?
• Example: Implement my depression management system for me using the smallest goals. After 30 days, I have successfully avoided naps.

1. Revision Note: Do some trial and error here to see if this is working. Ask is, “Is the depression in check?” If not, revise the goal. After 30 days, I see that not napping is thriving, and I will keep that goal going for another 30 days. I will also add another goal, such as maintaining a routine.
2. REMINDER: Celebrate as you go! Your ego will tell you that “you are not making progress.” Success comes from a lot of little things done well and very small steps – enjoy the journey.

Sustainable Progress Comes From Support

Self-guided strategies work best when paired with professional care. Therapy provides personalized support, accountability, and tools tailored to individual needs.

Our team at Symmetry Counseling offers individual counseling for adolescents and adults. Sessions last 53 minutes and are offered in person or via telehealth. Insurance-friendly options help keep care accessible across multiple states.

Depression can appear alongside other mood conditions. Therapy also supports individuals facing depression within broader emotional patterns.

Contact us today to explore therapy options that fit your schedule.

References:

1) Alvis, D. (2020). Compassion Fatigue: Certification training for healthcare, mental health, and caring professionals. Pesi Inc. Eau Claire, Wisconsin.

2) Irwin, M. R., & Piber, D. (2018). Insomnia and inflammation: a two hit model of depression risk and prevention. World Psychiatry, 17(3), 359.

3) Performance management – creating smart goals. Retrieved from: https://hr.charlotte.edu/sites/hr.charlotte.edu/files/media/documents/Performance%20Management%20-%20Creating%20Smart%20Goals.pdf on November 28, 2021.

4) This Way Up Org. (2021). Health anxiety program: The good sleep guide. Retrieved from www.thiswayup.org.au on November 28, 2021.