Managing Depression: Tips for Navigating Life's Challenges
April 17, 2025
The feelings of unrealistic expectations, financial pressures and anxiety can heighten stress or depression for many. Below we share some ways to battle depression year-round:
Take Care of Yourself
One of the reasons depression can flare up is because we do not take care of ourselves. It is important to keep your health in mind and take proactive steps to put yourself first. Building in downtime and daily exercise is key, as is maintaining a healthy diet when possible. Drink lots of water and for adults, keep alcohol consumption in moderation. Excessive drinking is one of the triggers for depression.
Set Realistic Expectations
Many people hope for everything to go smoothly, but life doesn’t always follow the script. It's important to expect the unexpected and adjust your outlook on certain situations. If you know that things like family gatherings, work related stress, or every day tasks can be challenging, remember that it’s not your responsibility to keep everyone happy and things don't always have to be perfect. Instead, appreciate the time you have with loved ones and focus on the positive parts of your day.
Pace Yourself
With so much going on during your every day, it may sometimes feels like you have to say yes to every invitation or event, personal or work related. Don't feel guilty for turning down invitiations if you feel the situation is risks your mental wellbeing. Try not to overextend yourself and set realistic goals on what you can take on. Remember to get plenty of sleep, because sleep deprivation affects your psychological state and mental health.
Reach Out for Help
- Suicide Prevention Hotline. Call 988 or Text 988 or Chat 988lifeline.org/chat for 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.
- If you are deaf, hard of hearing, or experience hearing loss, call 1.800.799.4889.
- If you need to speak to a Spanish-speaking counselor, you can text or chat using 988.
- The Illinois Department of Human Services’ Mental Health Division has launched a free-of-charge emotional support text line, Call4Calm, for Illinois residents. Individuals who would like to speak with a mental health professional can text “TALK” to 5-5-2-0-2-0, or for Spanish, “HABLAR” to the same number: 5-5-2-0-2-0.
Call4Calm is free to use, and individuals will remain anonymous. Once a resident sends a text to the hotline, within 24 hours they will receive a call from a counselor employed by a local community mental health center to provide support. Individuals can also text 5-5-2-0-2-0, with key words such as “unemployment” or “food” or “shelter” and will receive information on how navigate and access supports and services.
How Can ACCESS Help?
At ACCESS, we treat the whole person and believe behavioral health is an important part of one’s overall health. We offer behavioral health services to help treat depression, anxiety and other conditions.
As of April 17, 2025