**Disclaimer: This blog is provided for educational and informational purposes only and does not provide medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition.
At Still I Run, we know how tough it can be to recognize and face the signs of depression. If you’re feeling overwhelmed, exhausted, or just not yourself, you are not alone—and there are steps you can take to start feeling better.
First things first: This blog post does not constitute medical advice. The most important thing you can do is contact a mental health professional. That might feel like a big, intimidating step, but we’ll walk you through the process to make it easier.
While you’re working on reaching out for help, we’ll also share simple things you can try at home to help manage depressive symptoms. You deserve support, and we’re here to remind you that Forward is a Pace.
Understanding Major Depressive Disorder
Everyone experiences sadness at some point. Grief, disappointment, and periods of low mood are part of life, but clinical depression is different. It’s persistent, affecting how you think, feel, and function in daily life.
There are several types of depression, each with its own challenges:
Major Depressive Disorder (MDD): A mental health condition that lasts at least two weeks and includes symptoms like a depressed mood, loss of interest in activities, changes in appetite, sleep disturbances, and difficulty concentrating.
Persistent Depressive Disorder (Dysthymia): Chronic depression that lasts for two years or more, often with less intense but long-lasting symptoms.
Bipolar Disorder: A mood disorder that includes depressive episodes along with periods of mania or hypomania.
Seasonal Affective Disorder (SAD): A type of depression linked to seasonal changes, typically worsening in the winter months.
Postpartum Depression: A serious condition affecting parents after childbirth, with symptoms of deep sadness, anxiety, and exhaustion.
Situational Depression: Short-term depression triggered by a specific life event, such as job loss, a breakup, or major changes.
Recognizing what you're experiencing is a powerful first step. If symptoms are persistent and interfere with daily life, seeking mental health treatment can provide clarity and support.
What Are Signs of Depression?
Depressive symptoms vary from person to person, and experiencing one or two of these doesn’t necessarily mean you have major depression. According to the Diagnostic and Statistical Manual of Mental Illnesses, or DSM-5, a person must be experiencing five or more of the following symptoms during a two-week period:
A persistent depressed mood or feelings of emptiness
Loss of interest in hobbies, social activities, or relationships
Significant weight loss or weight gain
Changes in sleep patterns—either sleeping too much or too little
Difficulty concentrating or making decisions
Excessive, uncontrollable movement and heightened activity OR a noticeable slowdown in both movement and thought processes
Fatigue or lack of energy
Feelings of worthlessness, hopelessness, or guilt
Thoughts of self-harm or suicidal thoughts (If you are in crisis, call or text 988 for immediate support.)
Physical Symptoms of Depression
Many people also experience physical depression symptoms that can make daily life harder:
Headaches or unexplained aches and pains
Digestive issues
Fatigue or weakness
Slowed movements or speech
Increased sensitivity to pain
These physical effects can make it difficult to recognize depression for what it is. If you're experiencing chronic pain or frequent illnesses alongside changes in mood, it may be time to check in with a mental health professional.
Psychological Factors
Depression isn’t just about emotions—it’s connected to deeper psychological factors. Past experiences, thought patterns, and even genetics can play a role. Some common psychological risk factors include:
History of trauma (including physical or sexual abuse)
High levels of stress or anxiety
Negative thought patterns (self-criticism, rumination, or catastrophizing)
Family history of mental health disorders
Substance abuse, which can both contribute to and result from depression
Our minds and bodies are connected, and addressing mental health requires looking at both psychological and biological factors.
Warning Signs of Severe Depression
Some symptoms of depression indicate an urgent need for professional help. Severe symptoms may include:
Thoughts of self-harm or suicide
Inability to carry out daily tasks, such as eating, bathing, or going to work
Extreme withdrawal from loved ones
Use of drugs or alcohol to cope with emotions
If you or someone you love is in crisis, help is available:
Call 988 for the Suicide & Crisis Lifeline
Text “HELLO” to 741741 for free support from the Crisis Text Line
How to Connect With a Mental Health Professional
If you think you may be experiencing a major depressive episode, the first thing you should do is seek help from a mental health professional. We know this can feel like a huge task, especially when depression already makes everything seem harder. Searching for the right provider, making that first call, or even figuring out what kind of help you need can be overwhelming. It’s okay to take this step at your own pace, or even to ask a loved one to help you find a provider. The important thing is to start somewhere.
The easiest place to begin is by checking your insurance coverage. Many insurance providers cover mental health services, including therapy, psychiatry, and online counseling. You can visit your insurer’s website or call the number on the back of your insurance card to ask about coverage.
If you don’t have insurance, there are still options available, including community clinics, university counseling centers, and nonprofits that offer free or low-cost services. If you’re unsure about where to start, reaching out to your primary care doctor can be another good option. They can refer you to a specialist or recommend local mental health resources.
If in-person therapy feels too intimidating or inaccessible, teletherapy may be a helpful alternative. Services like BetterHelp and Talkspace offer virtual therapy sessions, which can provide support from the comfort of your home.
Finding The Right Provider
The process of finding a mental health provider may take time, and that’s okay. The first therapist or psychiatrist you meet may not be the right fit, and that doesn’t mean therapy isn’t for you—it just means you haven’t found the best match yet. Just like in any other relationship, whether it’s a doctor, teacher, or mentor, a strong connection and sense of trust are essential for the process to work.
It’s completely normal to feel uncertain or even discouraged if the first provider you meet doesn’t feel like the right fit. Therapy is a deeply personal experience, and feeling comfortable enough to open up is crucial for making progress. Some therapists specialize in specific treatment approaches, such as cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), or psychodynamic therapy, and some may have more experience working with certain concerns, like trauma, anxiety, or mood disorders. It’s okay to ask questions during an initial session to see if their approach aligns with what you’re looking for.
If you feel unheard, judged, or simply don’t feel a connection, it’s completely okay to seek out another provider. Some people click with their therapist right away, while others may go through a few different providers before finding one that feels like the right match. This process isn’t a failure—it’s part of advocating for yourself and making sure you get the support you need.
One way to make the search easier is by setting clear expectations for what you want from therapy. Before your first appointment, consider what you’re hoping to get out of the experience. Do you want to focus on coping strategies, past trauma, or everyday stress management? Do you prefer a direct, solution-focused approach, or are you looking for a more reflective and conversational style? Thinking through these preferences can help you ask the right questions and find someone who aligns with your needs.
If changing therapists feels uncomfortable, remember that professionals understand that not every match is perfect. It’s okay to let a provider know that you’re looking for something different or to simply reach out to a new therapist without an explanation. Your mental health journey is about you, and you deserve to work with someone who makes you feel supported, heard, and empowered. The right provider is out there, and when you find them, it can make a meaningful difference in your healing and growth.
Still struggling to find the resources you need? Check out our Mental Health Resources page, where we’ve compiled resources, links, and general information for finding help, including specific resources for underserved populations.
Things You Can Do At Home
While waiting for an appointment or gathering the energy to reach out, there are small things you can try at home to support your mental health. These aren’t meant to replace professional treatment, but they can make a difference in managing symptoms.
Get Some Exercise
Exercise has been shown to have a powerful impact on mood. Movement releases endorphins, which are chemicals in the brain that help reduce stress and improve emotional well-being. Regular physical activity can also lower levels of cortisol, the hormone associated with stress, and increase the production of serotonin and dopamine, both of which play a crucial role in mood regulation.
This doesn’t mean you need to engage in high-intensity workouts or force yourself into an exhausting fitness routine you aren't ready for. When depression makes it hard to find motivation, starting small is key. Something as simple as a short walk around the block, gentle stretching, or five minutes of yoga can help. Even on the most difficult days, standing up and shaking out your arms and legs, or walking in place, can be a step in the right direction.
Running, in particular, has been linked to improved mental health by reducing stress, increasing resilience, and promoting a sense of accomplishment. At Still I Run, we know firsthand how running can be a tool for mental wellness. It doesn’t have to be about speed or distance—remember, forward is a pace.
If running feels too overwhelming right now, that’s okay. Any movement counts, and even the smallest effort can help break the cycle of inactivity that depression often reinforces.
Spend Time Outdoors
Sunlight and fresh air can have a noticeable effect on mood, and exposure to nature has been linked to lower levels of stress, anxiety, and depression. Studies show that spending time outside can help regulate sleep cycles by reinforcing the body’s natural circadian rhythm, boosting vitamin D levels (which are crucial for mental health), and increasing overall energy.
Even if the weather isn’t great, stepping outside for a few minutes can provide a small but meaningful lift. If possible, try to take a short walk, sit by a window with natural light, or spend time in a green space. Parks, hiking trails, or even a backyard garden can offer a sense of calm and help shift your perspective.
For those who live in areas with long winters or limited sunlight, using a light therapy lamp can be an effective alternative. These lamps mimic natural daylight and can be particularly helpful for those experiencing seasonal affective disorder (SAD). No matter how you do it, getting some exposure to natural light—even for a few minutes—can make a difference.
Connect With a Loved One
Depression often makes people want to withdraw and isolate, but staying connected with others is one of the most powerful ways to combat feelings of loneliness. Human connection provides emotional support, reassurance, and a reminder that you are not alone in what you’re going through.
Reaching out to someone you trust—whether it's a friend, family member, coworker, or support group—can be difficult, especially if you’re struggling to find the right words. A simple text message, a phone call, or even just spending quiet time in the presence of someone who cares about you can be a meaningful step. You don’t have to have a deep conversation or explain everything you’re feeling. Just being around someone who makes you feel safe and understood can help.
Pay Attention To Your Diet
What you eat plays a role in both physical and mental health. While food alone won’t cure depression, proper nutrition can support brain function, stabilize energy levels, and help regulate mood. Certain nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, have been linked to improved mental well-being.
Omega-3s, found in foods like salmon, walnuts, flaxseeds, and chia seeds, are essential for brain health and can help reduce symptoms of depression. Leafy greens, whole grains, eggs, and legumes provide important B vitamins that support energy production and neurotransmitter function. Magnesium-rich foods like almonds, spinach, and bananas may help reduce stress and promote relaxation.
Depression can sometimes affect appetite, leading to overeating or loss of interest in food. If eating feels like a challenge, focus on small, nourishing meals throughout the day rather than forcing yourself into a rigid eating schedule. Drinking enough water is also important, as dehydration can contribute to fatigue and irritability. Making small, manageable changes to your diet can support your overall well-being without adding extra pressure.
Assess Your Sleep Health
Sleep and mental health are deeply connected. Depression can disrupt sleep patterns, leading to insomnia (difficulty falling or staying asleep) or hypersomnia (excessive sleeping). Poor sleep can make depressive symptoms worse, creating a cycle that can be hard to break.
If you’re struggling with sleep, try setting a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock and makes it easier to fall asleep over time. Reducing screen time before bed can also be helpful, as the blue light from phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep.
Creating a nighttime routine that signals to your body that it’s time to wind down can also improve sleep quality. This might include reading, taking a warm shower, listening to calming music, or practicing deep breathing exercises. Limiting caffeine and alcohol intake in the evening can prevent disruptions in sleep as well.
If sleep problems persist despite these changes, be sure to mention this to your healthcare professional. Sleep disturbances can sometimes be a symptom of underlying conditions like sleep apnea or anxiety, and a doctor can help determine the best course of action.
Find a Support Community
Depression can feel isolating, but connecting with others who understand what you’re going through can make a big difference. Support networks—whether in person or online—offer encouragement, shared experiences, and a reminder that you don’t have to face your struggles alone. Finding a community that aligns with your needs can provide a sense of belonging and help reinforce that your mental health journey is valid and important.
At Still I Run, we are dedicated to creating safe and supportive spaces where mental health and movement intersect. We know that running can be a powerful tool for managing mental health, and we’ve built a community around that belief. If you’re looking for connection, encouragement, and accountability, we offer several ways to get involved:
The Corral: A free, monthly online support group where members come together to share their mental health experiences in a safe and judgment-free space. This is a great way to find community, whether you’re a runner or just looking for support from others who understand.
Online Support Communities: Our private Facebook group and social media communities provide a space for members to share their struggles and victories, offer encouragement, and connect with others who are using movement to support their mental well-being.
In-Person Run Chapters: Across the country, our local run chapters bring people together for group runs focused on mental health awareness. Whether you’re an experienced runner or just getting started, these meetups are about support, not speed. Forward is a pace, and everyone is welcome.
Run. Write. Fight.: Our letter-writing program connects members of the Still I Run community with individuals struggling with their mental health. A handwritten note of encouragement can make a profound impact, and this initiative helps foster connection and remind people that they are seen and supported.
Finding the right support system is personal, and what works for one person might not work for another. If a running group doesn’t feel like the right fit, that’s okay. Support can come in many forms—a book club, a creative hobby group, volunteering, or even a trusted online forum. The most important thing is to find a space where you feel understood, accepted, and supported.
If you’re interested in connecting with a community that values mental health and movement, we invite you to explore Still I Run. We believe in running for our mental health, in supporting one another, and in breaking the stigma surrounding mental illness. You don’t have to do this alone—there’s a whole community here to run alongside you.
