Robert Hindman, PhD, is a clinical psychologist at the Beck Institute, providing therapy to clients with a wide range of presenting problems. In addition to his clinical work, Rob teaches workshops and has written book chapters and articles on topics related to cognitive therapy, depression, anxiety, personality disorders, and mindfulness.
Article3 min read
Psychiatrists Recommend These 6 Tips to Overcome Depression
- Robert Hindman PhD
- Oct 1, 2025
- 3
Whether you’re looking for tips to overcome depression before trying medication or simply want to supplement your doctor-supervised treatment plan at home, these six methods are easy to implement and supported by science.
1. Engage in Activities You Usually Enjoy
Depression has a way of making you withdraw from daily life as you lose interest in activities. But pulling away and isolating yourself only deepens depression. Instead of waiting to feel better before returning to your hobbies, try to continue incorporating them into your routine—even in small ways.
2. Fight Fatigue by Staying Active
The fatigue you experience during a depressive episode can feel like you’re wearing a backpack full of bricks 24 hours a day. When even small tasks start to seem overwhelming, it’s tempting to neglect them entirely. Rest is important, but becoming too inactive can in fact exacerbate the symptoms of depression. Pushing through the fatigue and incorporating movement in the form of a short walk or gentle stretching routine can boost both your energy levels and your mood.
3. Break the Rumination Cycle with Behavioral Activation
Withdrawing from activities during a depressive episode gives your mind more time for overthinking and rumination. You might find yourself trapped in a negative thought cycle about perceived personal failures, past mistakes, and pessimism about the future.
| Writing Exercise: Behavioral Activation |
| A technique called behavioral activation can help break this pattern by reengaging you with your life. Here’s how to try it: Make a list of all the things you typically do in a day, from the moment you wake up until the moment you go back to sleep. Make a separate list of all the things that are important to you. This might include people you love, spiritual values, achievements that make you proud, hobbies you enjoy, etc. Compare the two lists. Write down ways to incorporate more items from the second list into the first list. |
4. Schedule Tasks and Activities
A common pitfall for those trying to overcome depression is setting an intention to do something later but failing to take action when the time comes to actually do it. It’s easier to follow through when activities are scheduled for a specific time. Create events in your phone’s calendar app for the tasks you value most in your day, whether that’s a morning walk, household chores, or 30 minutes of reading. Honoring these small commitments to yourself can help you regain motivation.
5. Learn to Take Action Without Motivation
Most of us are guilty of blaming a lack of motivation for our failure to act at one point or another. But waiting for motivation to strike in the midst of depression isn’t a very successful strategy. A better plan: convince yourself that you don’t need to have the energy or motivation for something in order to do it. Once you start, it’s easier to keep going.
6. Control Your Focus, Not Your Emotions
It’s hard to change the fact that depression makes activities feel less enjoyable. Forcing yourself to feel happy when you don’t is likely to fail and further deflate your mood. What you can change is the focus of your attention, the meaning you give to experiences, and the actions you take. Aligning these factors with your goals is a much more effective way to adjust your emotions.
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