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How to Deal with Depression?

by Yuliya Oleynykova 2 years ago in depression
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Sadness is only one of the depression symptoms. So, how can we deal with depression?

Yuliya Oleynykova, London-based life & career coach

Depression is a disorder that we feel persistent sadness. We may feel sad due to a loss of our loved ones, stress, and failures in our life etc. But sometimes we may not be able to figure out why we are sad.

1. Stay Connected and Express Yourself

Stay connected with your friends and family plays a vital role when you have to deal with depression. But a depressed person likes to get isolated and avoid social interactions. Some may prefer to spend time inside their room.

But withdrawing yourself and avoiding social interaction will not positively benefit for a depressed person. Therefore, talk to your close friends and family members about how you feel. It would make you feel comfortable. Moreover, you can take care of your pets and get busy with them.

2. Exercise & Stay Fit

Yes. Getting out of your room is very difficult when you have to deal with depression. But you will feel fine when you stay active and do some positive changes in your life.

Exercise will positively affect your depression period. But at the beginning yo do not have to exercise for hours. Instead, start to exercise at least 15 minutes a day and gradually increase the duration.

The regular exercise will help to:

  • Eliminate fatigue and gain more energy.
  • Better Sleep.
  • Higher self-esteem.

3. Eat Healthily

There is a connection between what we eat and depression. The things we consume can negatively or positively affect our depression period. Therefore, you must be aware of which food helps to deal with depression.


  • Brazil Nuts, Liver, Whole grains (Selenium Intake)
  • Chia Seeds, Salmon, sardines, Walnuts and Tuna fish (Omega 3 fatty acid)
  • Eggs & Oily fish (Vitamin D)
  • Carrot, Sweet potatoes, apricots and Pepper (Beta carotene)


  • Bread, Pizza, Pasta etc. (Refined Foods)
  • Alcohol
  • Energy drinks such as Coca-Cola, Coffee, Tea, and Soda etc. (Caffeine)
  • Omega 6 fatty acid

Moreover, do not skip your meals. Because if you skip meals, you may not have enough energy for your day to day activities. You may feel fatigued and it may worsen your depression feelings.

4. Be Optimistic

Do you think that you are the unluckiest person on earth? Everything you try or do go against you? That is a common feeling in a depression period. You may fill your mind with negative thoughts and start to feel hopeless.

So try to stay optimistic. For example, create a diary and write down 5 positive things that happen every day at the end of the day. This will help you to focus on positives.

5. Do Not Compare

Everything we see on social media is not real. For example, influencers on Instagram always pretend to be wealthy and happy. What you should realise is that social media personalities always try to increase their popularity.

Moreover, most people share only the positive side of their life. Therefore, you should not compare your life with others that you see on social media. Try to be better than you were yesterday. And only compare your own progress. This is the key to progress and stay happy!

6. Stop Jumping to Conclusions

You should stop coming to conclusions without having actual evidence. Otherwise, it will lead you to make irrational decisions and conclusion.

Next time when you feel that you are depressed to follow the aforementioned tips to deal with depression. It will help you to be more comfortable and happy.

Written with love by Yuliya Oleynykova.


About the author

Yuliya Oleynykova

A London based life coach, writer and online community curator. I help my clients and readers to fight depression, boost confidence, master self-discipline and cultivate self-love.

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