Depression Checklist: Practical Ways to Cope

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Give yourself permission to feel depressed. Don’t expect too much from yourself, since this will only lead to feelings of failure – and this in turn perpetuates the depressive pattern. Don’t fight the depression so hard. Giving in to it may alleviate the depressed feelings. (However, if you have suicidal or other destructive thoughts, you are advised never to give in to these – and to consult a professional immediately.)

Try not to set difficult goals for yourself or to take on more responsibilities than you can realistically handle. Break large tasks into smaller ones. Set priorities and take things one at a time. Learn to comfort yourself when you feel depressed.

Realize that you may have negative thoughts – and that they are a symptom of the depression. One thing you may focus on in therapy is turning negative thoughts into positive ones.

Postpone important life decisions until your depression is brought under control. If you must make major decisions, consult others who can be trusted and can take an objective view of the situation.

It is important during a depression to avoid the use of alcohol or drugs. While you may feel a temporary “high,” this can lead to a dangerous pattern of highs and lows which can ultimately create a negative spiral that is very difficult to get out of.

Try to spend as much time as you can around other people. While this may seem impossible, it is better than being alone. It is important not to overdo it, however. Feeling better takes time.

Recognize that there are certain times of the day when you feel better. Use these times to your advantage.

While it may seem impossible, try to get some exercise. Pumping up your heart for even half an hour every other day does wonders for your mood, and you can do this by taking a walk. Don’t blame yourself, though, if you cannot accomplish as much as you think you should.

Treat yourself, everyday if possible, to some activity that makes you feel better. Take a walk in a park or enjoy a bubble bath. Read an interesting article, listen to some music you like, or attend a social or religious function.

A Depression Checklist

If you check at least half of the following items, you may benefit from a consultation with a trained professional who can help you in working through a depression.

____ It is hard for me to concentrate on reading or watching TV.
____ My future seems hopeless.
____ I do things slowly.
____ Pleasure and joy have gone out of my life.
____ I feel sad, blue and unhappy.
____ I have lost interest in things that used to be important to me.
____ I have difficulty making decisions.
____ I feel that I am guilty and deserve to be punished.
____ It takes a great effort to do even simple things.
____ I feel fatigued.
____ I have had thoughts about hurting myself.
____ My sleep is disturbed – too little, too much, or broken sleep.
____ Without trying to diet, I have lost (or gained) weight.
____ I feel depressed even when good things happen.
____ I have negative thoughts much of the time.

Frequently Asked Questions

What can I do to cope with depression day to day?

Set small, realistic goals, break tasks into steps, spend time with supportive people, get some movement each day, notice the times of day you feel better, and be patient with yourself.

Why should I avoid big decisions while depressed?

Depression can color your thinking with hopelessness and negativity. Postponing major decisions, or talking them through with someone you trust, helps you avoid choices you might later regret.

Do alcohol and drugs make depression worse?

Yes. They may bring brief relief, but they often deepen low mood, disrupt sleep, and interfere with treatment, creating a harder cycle to break.

Does exercise help with depression?

Regular physical activity, even a short daily walk, can lift mood, improve sleep and boost energy. Starting small makes it easier to keep going.

When should I get professional help for depression?

If low mood lasts more than two weeks or makes daily life hard, it is time to reach out. Fox Valley Institute offers counseling for depression in Naperville and by telehealth across Illinois. Call (630) 718-0717 to get started. If you are having thoughts of suicide, call or text 988 or call 911 right away.

Additional Resources:

https://fvinstitute.com/what-about-depression/

https://fvinstitute.com/understanding-personality-disorders/

https://fvinstitute.com/the-two-faces-of-anxiety/

https://fvinstitute.com/suffering-and-then-recovery/

https://fvinstitute.com/stress-and-anxiety-disorders/

https://fvinstitute.com/social-anxiety-overcoming-shyness/

https://fvinstitute.com/sleep-sleep-disorders

https://fvinstitute.com/resilience-the-ability-to-bounce-back/

https://fvinstitute.com/punctuality-getting-there-on-time/

https://fvinstitute.com/ocd-obsessive-compulsive-disorder/

https://fvinstitute.com/manipulation-in-relationships/

https://fvinstitute.com/a-regular-checkup-is-good-for-the-mind-as-well-as-the-body

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Written by the Fox Valley Institute Clinical Team

Our licensed therapists and psychologists see clients in our Naperville office and by Telehealth anywhere in Illinois. Questions, or ready to get started? Text or call (630) 718-0717 or email clientcare@fvinstitute.com. 640 N River Rd Ste 108, Naperville, IL 60563.