Coping with depression – ways to help yourself

Here are some suggestions on how to cope with depression and help yourself:

  • Do not suffer alone – seek help! Find someone you can trust and talk to about your problems.
  • Keep yourself busy. You can do something as minor as taking a walk, playing a sport, joining a hobby group or doing housework.
  • Take a break! Do not focus on the issues – get away from them and do other things. This helps clear the mind.
  • Do at least one positive activity every day that makes you content.
  • Try to eat regularly and have a varied diet, even when you do not feel like eating. Weight loss and vitamin deficiencies worsen your health even more.
  • Avoid alcohol and drugs, as they harm your health. You may feel for a short time like your worries are gone, but they actually make depression worse.
  • Try to sleep enough because your body needs rest. To get a good night’s sleep, be active during the day, go to sleep at the same time, try to do something relaxing before you go to bed, and avoid sleeping during the day and being in bed for too long.
  • Be mindful of your feelings and thoughts.
  • Do your best – you do not have to be perfect.
  • Accept that you cannot control everything. Think: ‘Is it really as bad as I think it is?’
  • Tell your loved ones that you need to be on your own from time to time. Explain your needs to them.
  • In the event of problems, start with the simpler ones. Try to divide bigger problems into smaller parts. Do not try to solve all your problems at once.
  • Learn how to relax by doing breathing and relaxation exercises.
  • Find out what brings you down. Keep a journal to monitor changes in mood.
  • Let people help you.
  • Welcome humour! Laughter always helps.

Remember that your friend does not have to be alone with their worries!

Encourage your friend or loved one to talk about their issues with someone who can help (eg a parent). If they want to, they can turn to their family physician or counsellors of

Mental health professionals provide advice and help to find clarity. You will also get recommendations on what to do next. Advisors are experienced people who work in this field on a daily basis.

Contacts for emergency help and advice:

  • Emotional support hotline: 6558 088 (Estonian), 655 5688 (Russian) (every day from 19:00 to 07:00)
  • Psychological crisis helpline: 6314300 (weekdays from 9:00 to 20:00)
  • Confidential helpline: 126 (Estonian), 127 (Russian) (every day from 19:00 to 23:00)
  • Child helpline: 116111 (24 h)

If you suspect that your life or health is in danger or if you have suffered violence, call 112. If necessary, you will be referred to whoever is best suited to help you with the situation at hand.

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