Depression: How to Care for Yourself

Depression is a sad or bad mood that lasts for weeks, months, or even longer. Depression can make it seem like nothing matters and can affect a person's energy, sleep, or concentration. If you're going through depression, get treatment from a therapist. Ask for help and support. And do things to care for yourself every day.

• Set up therapy visits and go as often as recommended. Therapy is when someone talks to a mental health provider about their feelings and learns skills to feel better. Working on depression takes time and many therapy visits.

• Do these simple things for yourself. They can improve mood and well-being:

  • Eat healthy foods.

  • Get 8–10 hours of sleep a night.

  • Get plenty of physical activity every day — walk, play a sport, or do anything that gets you moving.

  • Spend time outdoors in nature if you can.

  • Take time to relax.

  • Practice yoga or meditation.

  • Spend time with positive people who care about you.

  • Take time to notice the good things about life, no matter how small.

• If your health care provider prescribed medicines to treat depression, take them as directed. Missing doses or stopping the medicines can cause problems.

• Tell your therapist if your mood is getting worse.

• Tell your therapist right away if you are self-harming (cutting, burning, or hurting yourself on purpose) or thinking about suicide (ending your life).

You are planning to end your life.

You, or a parent or friend, can call or text the National Suicide Prevention Lifeline at 988.

What are the symptoms of depression? Symptoms of depression can include: 

• feelings of sadness, irritability, hopelessness, guilt, or worthlessness

• feeling tired or having little energy

• changes in appetite or sleep habits

• trouble concentrating or making decisions

• thoughts of death or suicide

• loss of interest in activities previously enjoyed

• not wanting to be around friends or family

• moving or speaking so slowly that other people have noticed

• being restless and moving around a lot more than usual

Do depressed people always seem sad? No, many people with depression do not seem sad. They may seem short-tempered or angry instead. A bad mood can be just as much a sign of depression as a sad mood.

What causes depression? Different things can lead to depression. There is no single cause. Some people are more likely to get depression because it runs in their family. They may have other family members who have been depressed.

Some people get depressed after going through loss, trauma, health problems, or other hardships. Sometimes it's not clear what led to the depression.

How is depression treated? Depression can be treated with medicine, therapy, or both together. This can mean meeting with a therapist often — for example, once a week for a few months, or in some cases, longer. How long this treatment lasts depends on the person and the depression.