Self-Help Strategies
Recovery from depression or other mental health conditions takes time, patience, and grace. Practicing daily self-help strategies when combined with mental health treatment can help you feel better over time.
How do self-help strategies support recovery?
Self-help strategies are intentional actions that help you cope in healthy ways, reduce stress, and regain a sense of control. These strategies can take many forms, from deep breathing and gentle movement to expressing yourself creatively and leaning on your support system. Each method supports your mind and body in different ways. Over time, these habits can make a big difference in how you feel, think, and respond to life’s challenges.
You don’t need to try everything at once. Start with one or two techniques that appeal to you and build from there. Even a few minutes of daily practice can lead to meaningful change.
Learning from others
Self-guided tools and peer connections can strengthen your mental health journey by offering insight, encouragement, and ongoing support.
Bibliotherapy
Bibliotherapy is the use of books and guided reading to enhance self-awareness and develop coping skills. Self-help books, biographies, workbooks, stories, and poetry that explore emotional themes are all helpful tools for bibliotherapy.
Reading about others’ experiences can help you feel less alone. Studies show that bibliotherapy can reduce depression symptoms when used alongside other treatments.
Peer support
Peer support means having people in your corner who understand what you’re going through. These peers are trained individuals who have faced similar challenges and can offer practical strategies, encouragement, and real-life proof that recovery is possible.
You can find peer support in group settings, one-on-one, or through online communities. Many people find it easier to open up to peers than clinicians, which helps build trust and motivation.
You can count on your peer supporters to:
- Connect you to resources and help you communicate with your care team
- Follow up over time to encourage ongoing progress
- Offer emotional support, empathy and understanding
- Recommend practical tools for managing symptoms, treatment plans, or daily routines
Relaxation & mindfulness techniques
Relaxation techniques calm the mind and body, lower blood pressure, improve mood, and support better sleep. Try one or more of these methods to find what works best for you.
Body scan
A body scan helps you find areas of tension in your body. Find a quiet place to sit or lie comfortably. Close your eyes and slowly move your attention from your head to your toes, noticing sensations along the way. Relax in each area as you go. Use our Progressive Muscle Relaxation (PDF) technique to get started.
Calm breathing
Slow, steady breathing helps reduce anxiety and stress. You can use Calm Breathing (PDF) anytime — before sleep, during a tense conversation, or when feeling overwhelmed.
How to practice calm breathing:
- Sit comfortably with your hands on your belly.
- Breathe in slowly, filling your lower abdomen.
- Exhale gently to a count of 5.
- Pause briefly before inhaling again.
- Practice for about 10 minutes, twice daily.
Guided imagery
Imagine yourself in a calm setting, such as a beach, forest, or mountain. Visualize tension leaving your body with every exhale. Try our Guided Imagery Exercise (PDF).
Meditation
Meditation helps you stay present and notice thoughts without judgment. Start with 5–10 minutes of quiet breathing, focusing on each inhale and exhale. You can use a candle flame or a simple phrase (mantra) to maintain focus.
Mindful self-compassion
Be as kind to yourself as you would to a friend or loved one. When things go wrong, try writing or saying positive statements about yourself and reflecting on three good things that happened that day before bed.
Progressive Muscle Relaxation (PMR)
PMR involves tensing and relaxing each muscle group to release tension and improve body awareness. You can listen to free guided recordings online or through relaxation apps.
How to practice progressive muscle relaxation:
- Sit or lie comfortably.
- Inhale and gently tighten one muscle group for 5–10 seconds.
- Exhale and relax completely.
- Move systematically through your body, from hands to feet.
RELATED: Use this Progressive Muscle Relaxation Guide (PDF) to help get you started.
Yoga
Yoga combines gentle movements, breathing exercises, and mindfulness practices to promote overall well-being. Practicing yoga in a class or following a video at home can help calm the nervous system, lift your mood, and boost your energy.
Spirituality
Spirituality looks different for everyone. The goal is to connect with what gives your life meaning. Many people find that developing spiritual practices — like meditation, prayer, or community connection — supports emotional healing and inner strength.
You can start by:
- Reading about different approaches to spirituality
- Practicing meditation or reflection
- Expressing gratitude through prayer or journaling
- Joining a faith-based or spiritual community if that feels right for you
Acupuncture
Acupuncture involves a licensed practitioner inserting thin needles at specific points on the body to balance the flow of energy.
While it’s often used for pain relief, research suggests acupuncture may also reduce symptoms of depression when combined with treatments like medication and therapy. Talk with your health care provider before starting an acupuncture program.
Music
Listening to music can soothe your body and mind. Slow or classical music can lower blood pressure and stress hormones. Try creating playlists for different moods, such as an energizing mix for the morning and a calming set for the evening.
If you incorporate music into your daily routine, you may notice:
- Better focus
- Improved mood
- Less tension
Self-reflection
Self-reflection helps you understand your thoughts and emotions so you can respond to them in healthier ways. Simple practices like journaling and positive self-talk can build awareness, reduce stress, and support emotional growth.
Journaling
Journaling, or writing regularly, helps you organize thoughts, track emotions, and recognize patterns that affect your mood. Here’s how to get the most out of your journaling experience:
- Choose a quiet place where you can reflect
- Focus on how events made you feel
- Share insights with a trusted person or provider if helpful
- Write at a consistent time each day for about 20 minutes
RELATED: Check out our Learn About Journaling worksheet (PDF) for tips and prompts to help you get started.
Positive self-talk
Self-talk refers to your internal dialogue, or the thoughts you hear in your head. Shifting from negative to positive thinking can help manage depression and stress. The more you practice positive self-talk, the easier it becomes to reshape your thoughts.
Some common strategies for positive self-talk:
- Acknowledge negative thoughts when they appear.
- Notice when they occur.
- Challenge negative thoughts with facts and alternative perspectives.
- Interrupt them by imagining a stop sign or buzzer.
- Create a distraction through a walk, music, or conversation.
- Surround yourself with positive influences who lift you up.
RELATED: Our Positive Self-Talk worksheet (PDF) offers more detail for how this technique can help you control your thoughts.
References
Chan, M. F., Wong, Z. Y., & Thayala, N. V. (2011). The effectiveness of music listening in reducing depressive symptoms in adults: a systematic review.
Chan, Y. Y., Lo, W. Y., Yang, S. N., Chen, Y. H., & Lin, J. G. (2015). The benefit of combined acupuncture and antidepressant medication for depression: a systematic review and meta-analysis.
MacPherson, H., Richmond, S., Bland, M., Brealey, S., Gabe, R., Hopton, A., et al. (2013). Acupuncture and counselling for depression in primary care: a randomized controlled trial.
Ravindran, A. V., Balneaves, L. G., Faulkner, G., Ortiz, A., McIntosh, D., Morehouse, R. L., et al. (2016). CANMAT 2016 clinical guidelines for the management of adults with major depressive disorder: section 5.