Depression is a mental health condition affecting millions of Americans. It affects how you think and feel, and can deprive you of the physical energy and motivation to engage in your daily activities. 

For many, overcoming a depressive episode can be challenging. But when you understand how the illness affects different areas of your life, making adjustments and finding ways to manage your depression gets easier.

Here are creative ways you can improve your depression based on what you know about yourself and your symptoms:

Set small goals

It’s easy to feel like you can’t get through the day when depression hits hard. Common go-to solutions are giving in to the lows or trying to get through the day, accomplishing tasks as if everything is OK.

Depression drains your energy and motivation fast, making it challenging to accomplish ordinary tasks. Instead of forcing your way through daily tasks, break them into small goals that look achievable and do what you can.

Taking one small task at a time from your to-do list feels easier and gives a sense of control. It can help lift your mood, unlike staring at a mountain of responsibilities that seems more depressing.

Reduce the side effects

Think about it, what are the things you do when depressed that you avoid when the cloud passes? While symptoms of depression are universal, people react to them differently. You may feel like skipping a shower or staying indoors. You may eat too much or too little.

Some of these changes may seem harmless, but can have other consequences. For example, poor eating could lead to an eating disorder. You may clench your jaw or grind your teeth in response to agitation or anxiety. These habits could lead to teeth shifting and dental problems. Read more on that here.

The goal is to identify and reverse these changes. That way, depression won’t have a strong hold on you.

Look past the negative

Depression can make it look like you’ve never had a ray of sunshine in your life by blowing negative emotions and experiences out of proportion. Remember that the illness can cloud everything, so make an effort to separate the positives from the negatives.

Your day or a particular event may be bleak, but are there instances that felt meaningful? If so, what was the reason behind the positive moments?

Try actual creative activities

Creative activities are numerous and don’t necessarily mean artistic expressions, such as writing, painting, drawing, singing, and so on. You could argue that you lack an artistic bone in your body.

That’s alright. There are plenty of other creative avenues that will engage your mind and move you away from depressive lows. Here are some ideas: 

• Cooking or baking
• Random photography
• Geocaching
• Gardening
• Home decorations 

Find support

You don’t have to talk to anybody. Depression can certainly make you more closed off than you are. While some find talking to trusted individuals helpful, you don’t have to do the same if you don’t feel like it.

Still, you can benefit from outside support by joining or attending group events, whether physical or online. National Alliance on Mental Illness (NAMI) and Anxiety and Depression Association of America (ADAA) have a list of nationwide peer-led support groups.

Joining these peer groups alleviates the pressure of one-on-one communication and allows you to benefit from the firsthand experiences of people like yourself. 

Celebrate small milestones

Considering depression doesn’t make you feel good about yourself, breaking that cycle with a moment of celebration and joy can be a huge power move. You can make this happen by recognising small wins and achievements and giving yourself a pat on the back.

• You didn’t finish your workload. Instead, you completed the most urgent tasks.
• You didn’t order in. Instead, you went out for lunch or dinner.
• You didn’t exercise. Instead, you walked around the block.

You may not have done what you wanted to do, but rewarding your efforts for what you managed to do can help you get through the difficult times.

Try something different

One of the symptoms of depression is losing interest in the things you love. You could force yourself, but the experience may not be as rewarding as you expect. Instead of ignoring your feelings about a certain activity, try a different activity related to what you love, but one that is distinct nonetheless.

For example, you love:

• Cycling: Switch to jogging.
• Listening to music: Switch to podcasts or documentaries.
• Going to the beach: Switch to going to the park. 

Final thoughts

Depression is a mental health disorder that requires professional help and treatment. These creative ways to manage your depression can serve as powerful complements to the treatment you already receive. By engaging in new and creative ways to cope, you can make the lows easier to handle.

Samantha Green, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.