Depression

Create a daily plan and a weekly schedule; strive to set small, realistic, daily goals, and check your progress regularly.
Include fun, enjoyable activities in each day’s schedule and try not to avoid difficult tasks or interactions that have value.
Examine your thoughts and challenge negative self-talk; work to replace negative, self-defeating thoughts with positive ones.
Allow yourself to experience your feelings; keep a journal to help process your emotions and thoughts. Identify at least three things that you are grateful for before you go to bed each night.
Focus on your unique characteristics; work to develop your strengths.
Develop a support system; keep in touch with friends and family. Find ways to support others; offer a listening ear to a friend, do something kind for someone else or care for a pet.
Keep active and exercise regularly to ease tension and help with relaxation. Consider yoga, deep breathing, progressive muscle relaxation, or an activity that that you find restorative.
Avoid substance use. Reflect on underlying motivations for consuming alcohol, and consider more constructive ways of addressing feelings of sadness.
Eat balanced, nutritious meals; try not to skip meals. Develop a consistent sleep schedule; aim to obtain eight hours of sleep each night and avoid napping during the day.
Seek professional help if your depression persists or if you are feeling hopeless, afraid, or suicidal.