There are varying symptoms of depression and anxiety, and people have many different ways of overcoming their illnesses. Some techniques work differently for different people, but it’s important that those with these illnesses try as many strategies as possible to feel better. Even if you feel helpless now, there are a lot of ways you can help yourself. Here are some methods people use to manage their mental state.

1. Medication

Although it doesn’t work for everyone, and people sometimes have to search for the correct brand for them personally, medication is used by millions of people every day to help regulate their depression and anxiety. Of course, this medicine should always be prescribed by a doctor.

2. Therapy

Unfortunately, there is still a huge stigma surrounding therapy, but talking to someone about what’s going on in your life without fear of judgment is extremely helpful. They help people cope with stress, understand how your illness has affected your life and develop strategies for navigating through situations that cause anxiety.

3. Breathing Exercises

I know I rolled my eyes the first time this strategy was introduced to me. It seems cliche, and I resisted using it at first, but the first time I was in an overwhelming situation and used one of the breathing exercises I’d been taught, I felt myself calming down a lot faster. Many other people around the world also use specific breathing patterns to get through stressful situations.

4. Support Groups

Support groups are a great opportunity to talk with people who are going through similar experiences. Not only do they understand where you’re coming from, but you can also receive validation for the things you’re feeling or going through. This is important because often, people with mental illnesses are told they’re “overexaggerating” or need to just “get over it.”

5. Journal Writing

Writing down your thoughts every day might seem boring, or feel like too much work, but even jotting down a few sentences can help you reflect on yourself. A lot of people feel like their head is less cluttered, and use it as a way to make better sense of events they had trouble understanding before.

6. Build a Support System

I cannot emphasize enough how important it is to surround yourself with people who will be supportive of you as you deal with having depression, and/or anxiety. If there are family or friends who resent or blame you for things that can be out of your control, it’s essential that you explain where you’re coming from and help to educate them on the things that are happening in your head.

7. Cherish the Little Things

On bad days, even the smallest accomplishments become something to congratulate yourself about. Things that seem like easy tasks for people without mental illness can be overwhelming for those who do have them. Brushing your teeth, getting out of bed, taking a shower, eating. All of these things can be a smaller goal to reach for each day, and getting through them step by step is a good strategy in getting better.

8. Forgive Yourself

Sometimes, people with depression and anxiety find themselves stuck in a cycle of self-loathing for not being able to do the things they’d once found joy in, and guilt because they know their mental illness worries and saddens those that care about them. That is why it is so important to forgive yourself for things you’ve done in the past, and move past it. If you need to apologize to someone for behavior, do it sincerely and explain exactly why you acted the way you did. Your mental illness is not something you can easily control, so an essential step in getting better is recognizing that, and finding a way to overcome situations you feel badly about.