Depression Self-Care Checklist - There Is Hope

Symptoms and Tips to Overcome Depression

Depression can be described as a prolonged, unexplained sadness that impacts your everyday life. Individuals who are depressed often feel trapped beneath feelings of overwhelming hopelessness for an extended period of time. No matter how impossible it may seem to overcome, there is hope for those who suffer from depression.

Symptoms Of Depression:

  • Feeling irritable, sad or angry a lot.
  • Activities that used to be fun aren’t anymore.
  • Low self-esteem or feeling bad about yourself— worthless, guilty or “wrong” in some way.
  • Frequent, unexplained headaches or other physical problems.
  • Crying a lot over almost anything.
  • Gaining or losing weight without trying to.
  • Unable to concentrate and grades are getting worse.
  • Feeling helpless or hopeless.
  • Thoughts of death or suicide, thinking thoughts like “More people will love me if I’m dead” or “Everyone is better off with me out of the picture”.

Tips To Cope with Depression:

  • Stay connected to friends and family—hang out with friends and family, do activities together that you enjoy.
  • Try to not isolate yourself from others.
  • Confide in a trusted parent, adult or friend that you are depressed so they can encourage you and keep you accountable.
  • Keep your body healthy-go outside for a walk, exercise, stay away from junk food.
  • Ask for help if you are struggling or stressed—often sharing a situation or problem can help alleviate the burden
  • Start a journal—write three things you are thankful for each day; if you are artistic, draw or find a creative outlet.
  • Remember that depression often lifts gradually, you don’t just “snap out of it”.

Signs Your Friend or Loved One Is Depressed:

  • Your friend doesn’t want to do things you both love to do
  • Your friend starts using drugs and/or alcohol
  • Your friend stops going to work, classes or activities
  • Your friend talks about being bad, ugly, stupid or worthless
  • Your friend stays alone a lot of the time
  • Your friend talks about death or suicide

If you or a friend need support right now, please visit the suicide prevention resource page. Head here for a list of crisis centers around the world.

TheHopeLine Team
For over 30 years, TheHopeLine has been helping students and young adults in crisis. Our team is made up of writers and mental health professionals who care deeply about helping others.
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