8 Simple & Effective Ways to Feel Better Right Now

Let’s face it, dealing with depression can be incredibly depleting and overwhelming to say the least.  While seeking professional help and long-term strategies are important for managing depression, there are techniques you can use to find immediate relief during particularly challenging moments.  Take a minute and explore these practical strategies to help you regain control over your mind and find some relief from the weight of depression. 

Identify negative thought patterns

One of the most important steps in tackling depressive thoughts is recognizing them for what they are: automatic negative thoughts (ANTS).  Pay attention to your thinking process and be aware of any self-criticism or feelings of worthlessness.  Acknowledging these thoughts is essential in challenging and changing them.  Squash those ANTS. 

Practice cognitive reframing

Once you identify an ANT, practice reframing.  Challenge the validity of your thoughts and replace them with more realistic alternatives. For instance, try “How do I learn?” versus “I can’t” or “I’ll find out” versus “I don’t know” or “I’m worried..” versus “I’m curious about…”  

Get moving

Physical activity releases endorphins, which are natural mood boosters.  Engage in any form of movement you enjoy - the release of endorphins can provide an immediate moodlift. 

Breathe deeply

Breathing exercises can instantly reduce stress and anxiety, bringing a sense of calm to your mind.  Try the 4-7-8 technique: Inhale deeping for four counts, hold your breath for seven counts, and exhale slowly for eight counts. Repeat this process a few times, and you’ll notice a significant difference in your state of mind. 

Find nature

Nature has a calming effect on the mind.  If possible, spend some time outdoors, whether it’s a walk, sitting by a tree, or watching the sky. Nature can be incredibly soothing and grounding, helping you find peace amidst chaos. 

Lean into gratitude

When we feel down, it’s easy to get lost in negative thoughts.  Counteract this by focusing on gratitude.  Shifting your attention to micro joys or things you are grateful for can help change your perspective and improve your mood.  Take a moment each day to reflect on 2 things that you are grateful for. 

Declutter and organize

A cluttered environment can contribute to feelings of chaos and overwhelm.  Take a few minutes to tidy up your living or working space.  Organizing can bring a sense of order and accomplishment, instantly lifting your spirits. 

Connect

Reach out to friends or family members who uplift you.  A simple conversation or even a quick video call can make a significant difference in how you feel.  Social connection is a fundamental human need, and being supported by loved ones can be a powerful mood booster. 

Alleviating depressive symptoms instantly is not about erasing depression entirely but finding relief during challenging moments. The above techniques can provide a sense of comfort, calmness, and emotional support when you need it most. However, it's important to remember that long-term management of depression requires professional help, self-care, and a support system. If you or someone you know is struggling with depression, seek professional guidance to develop a comprehensive plan for improving mental well-being. Remember, you deserve to find happiness and peace in your life, and with the right support, you can navigate through depression and move towards a balanced and fulfilling future.