Depression Mitigators


Depression mitigators can come in three areas: meaningful structured activities, social support, and self care. Following is a list of recommended activities for each area. As you read through these lists, identify the activities that you would be willing to try. Start with the easier ones and as you are successful work up to the ones that feel more challenging. As you begin to feel better and develop your own interests again, feel free to add your own suggestions to each list.


Meaningful Structured Activities


  • Exercise
  • Sports
  • Long Walks
  • Yoga
  • Dancing
  • Reading
  • Listen to music
  • Long, hot baths
  • Making love
  • Gardening
  • Long drives
  • Needlework
  • Working with wood
  • Working with clay, pottery
  • Drawing, painting
  • Journal writing
  • Writing poetry
  • Writing letters
  • Canoeing
  • Horseback riding
  • Shopping
  • Relaxing in a natural setting
  • Day trips
  • Playing a musical instrument
  • Spending time with children, family, and friends
  • Cleaning
  • Watching a funny movie
  • Helping others


Social Support


  • Talking it out with an understanding person
  • Getting emotional support from a person you trust
  • Talking to a therapist or counselor
  • Peer counseling
  • Talking to people who validate my feelings
  • Talking to staff at a crisis clinic or hotline
  • Arranging not to be alone
  • Reaching out to someone
  • Being held by someone I love
  • Going to a support group, i.e., Depression and Bipolar Support Alliance (DBSA)
  • Spending time with and taking responsibility for a pet


Social Support


  • Medication
  • Full-spectrum light
  • Spending time outside
  • Keeping busy
  • Eating a diet high in complex carbohydrates
  • Eliminating foods that worsen my depression, i.e., sugar, simple carbs
  • Resting
  • Forcing myself to get up in the morning
  • Forcing myself to go to work
  • Doing what I need to meet my needs
  • Maintaining balance of rest and fun
  • Prayer and meditation
  • Changing negative thought patterns to positive ones
  • Staying active
  • Remembering that depression ends
  • Recalling good times
  • Being good to myself
  • Diverting my attention
  • Being gentle with myself
  • Refusing to feel guilty
  • Focusing on living one day at a time
  • Endorsing and affirming my efforts
  • Laughter



More Depression Articles


  • What is Depression?
  • The Four Types of Depression
  • Help for Depression
  • Causes for Depression
  • Symptoms of Depression
  • Men and Depression