How to Get Out of Depression: 10 Tips to Protect Your Mental Health

Liputan6.com, Jakarta Have you ever wondered how to get out of depression? Many people around the world face moments of deep sadness, loneliness, and hopelessness. These feelings can make it hard to enjoy life or do simple daily activities. But it is important to know that you are not alone and that recovery is possible. Depression can affect anyone, no matter their age, gender, or background.

Depression can make life feel heavy, but there are many ways to find hope again. It may not happen overnight, but small steps can make a big difference. With the right care, lifestyle changes, and support, many people learn how to feel better and live a happier life.

In this article, we will share some tips on how to get out of depression to help you fight it. We will also talk about the signs of depression, what causes it, and how to avoid it. We gathered the information from various sources, Wednesday (22/10/2025).

Feeling depressed can make everything seem difficult, but recovery is possible. Here are some helpful ways to manage and overcome depression.

1. Talk to a Professional

The first thing you should do is to see a doctor, counselor, or therapist. They can help you understand your feelings, find the right treatment, and manage your emotions better. Professional guidance can include therapy, medication, or both, depending on your needs.

2. Stay Connected

When you are depressed, it's easy to withdraw from social life. However, you must not do it. On the contrary, you must stay in touch with your friends and family, and spend as much time as you can with them. Just like the NHS says, it will improve your mood and you can have someone to talk to when you feel down.

3. Exercise Regularly

When you have depression, moving your body regularly is very helpful. According to a journal by Michael Noetel, et al. posted on NCBI Literature Resources, physical exercise is an effective treatment for depression. The research found that walking, jogging, yoga, and strength training are more effective than other exercises, particularly when intense.

4. Eat Balanced Meals

A nutritious diet can support both body and mind. Include fruits, vegetables, and whole grains, and avoid too much processed food, sugar, or alcohol, which can worsen mood swings and fatigue.

5. Get Enough Sleep

Sleep allows your brain and body to recover. Try to maintain a regular sleep schedule, avoid screens before bed, and create a calm bedtime routine for deeper, more restful sleep.

6. Set Small Goals

Breaking tasks into small, easy steps can make life feel more manageable. Achieving simple goals like tidying your room or cooking a meal helps build motivation and restores a sense of control.

7. Practice Relaxation Techniques

Meditation, deep breathing, or gentle yoga can reduce stress and calm your mind. Practicing these techniques daily can help balance your emotions and bring peace during tough moments.

8. Limit Social Media

Too much screen time can increase negative thoughts and comparisons. Take regular breaks from social media and focus on face-to-face interactions or activities that bring you joy.

9. Avoid Alcohol and Drugs

Alcohol and drugs can make depression worse and interfere with treatment. Choose healthier ways to relax, such as listening to music, going for a walk, or spending time outdoors.

10. Be Kind to Yourself

Recovering from depression takes time and patience. Forgive yourself for difficult days, celebrate small victories, and remember that healing happens step by step, not all at once.

Recognizing the signs of depression is the first step toward getting help. Everyone experiences it differently, but here are some common symptoms to look out for.

1. Persistent Sadness: You may feel sad, empty, or hopeless most of the time, even without a clear reason.

2. Loss of Interest: Activities that used to make you happy, like hobbies or spending time with friends, may no longer feel enjoyable.

3. Sleep Problems: You might have trouble sleeping, wake up early, or sleep too much.

4. Changes in Appetite: Some people eat more than usual, while others lose their appetite completely.

5. Fatigue and Low Energy: Feeling tired even after resting is a common symptom of depression.

6. Difficulty Concentrating: Depression can make it hard to focus, remember details, or make decisions.

7. Feelings of Guilt or Worthlessness: You might think negatively about yourself or feel like a burden to others.

8. Physical Pain: Unexplained aches, headaches, or stomach problems can appear with depression.

9. Thoughts of Death or Suicide: Some people may have dark thoughts or feel that life isn’t worth living. If you ever feel this way, seek help immediately by calling local emergency services or a helpline.

Depression can be caused by many factors. It often results from a mix of biological, psychological, and social reasons.

1. Genetics

If depression runs in your family, you may be more likely to experience it because genes can affect brain chemistry and how you respond to stress, increasing your chances of developing depression during your lifetime.

2. Stressful Life Events

Major events like losing a loved one, job loss, or relationship problems can cause strong emotional pain. When stress becomes overwhelming, it can trigger depression and make it hard to recover emotionally.

3. Medical Conditions

Long-term illnesses such as diabetes, cancer, or chronic pain can affect how you feel. Living with these conditions can cause stress, fatigue, and sadness that may lead to depression if not treated properly.

4. Hormonal Changes

Changes in hormone levels during pregnancy, menopause, or thyroid disorders can affect mood and brain function. These shifts may lead to sadness, irritability, or low energy, sometimes resulting in depression.

5. Substance Use

Using alcohol or drugs can interfere with brain chemistry and worsen negative emotions. Over time, substance use may increase depression symptoms and make recovery more difficult without proper support or treatment.

6. Brain Chemistry

Depression is often linked to imbalances in brain chemicals like serotonin or dopamine. These chemicals help regulate mood, and when they are off balance, feelings of sadness, fatigue, or hopelessness can appear.

7. Social Isolation

Feeling lonely or disconnected from others can increase emotional pain. Lack of social contact or support often leads to negative thoughts and feelings of worthlessness, which can deepen depression.

8. Childhood Trauma

Painful experiences in early life, such as abuse, neglect, or family conflict, can affect how the brain handles stress. These memories can make adults more vulnerable to depression later in life.

While not all depression can be prevented, there are ways to lower your risk and maintain good mental health.

1. Stay Physically Active

Exercise helps both your body and mind. It releases chemicals that improve mood, reduces tension, and boosts energy. Try walking, stretching, or any enjoyable physical activity for about 30 minutes most days of the week.

2. Maintain Strong Relationships

Keeping close connections with family and friends can strengthen your emotional health. Talking to loved ones or joining social groups helps reduce loneliness and provides valuable support during stressful times.

3. Manage Stress

Learning to manage stress early can protect your mental health. Use relaxation methods like meditation, slow breathing, or spending time outdoors to calm your thoughts and prevent stress from building up.

4. Eat a Healthy Diet

A balanced diet with fruits, vegetables, and omega-3 fatty acids supports brain function. Limiting processed food, sugar, and caffeine can help maintain steady energy and reduce mood swings.

5. Get Enough Rest

Good sleep is vital for a healthy mind. Stick to a consistent bedtime routine, avoid screens before bed, and create a calm environment that helps your body rest and recover naturally.

6. Set Realistic Goals

Setting achievable goals keeps you motivated without feeling overwhelmed. Focus on small steps, track progress, and celebrate your successes to build confidence and maintain a positive outlook on life.

7. Limit Alcohol and Caffeine

Both alcohol and caffeine can disturb sleep and affect mood balance. Enjoy them in moderation and replace them with water or herbal tea to keep your mind clear and body hydrated.

8. Seek Help Early

If you start noticing symptoms of depression, speak to a professional right away. Getting help early through therapy or support can prevent symptoms from worsening and make recovery faster.

9. Stay Positive

Practicing gratitude and focusing on good moments can shift your mindset. Writing down daily positive experiences helps you appreciate life more and reduces negative thoughts over time.

10. Follow a Routine

Having structure in your day provides stability and comfort. Plan simple tasks like meals, exercise, and relaxation time to bring order, reduce anxiety, and improve your overall emotional balance.

Depression can be difficult, but it is treatable. By learning how to get out of depression, recognizing its signs, and understanding its causes, you can take active steps to feel better. Remember, you are not alone, and with time and support, life can become brighter again.