I’ve suffered from depression for many years. But for the longest time, I couldn’t talk about it — because I was constantly made to feel like I had no reason to be depressed.
I had to hide my feelings, which only pushed me further into isolation. The fear of what others would think, the control they had over how I lived and how I felt — it all kept me from getting help sooner.
If any of this sounds familiar to you, please know: you’re not alone — and you’re not powerless.
From medication and therapy to lifestyle changes and support groups, there are real ways to manage it. Here’s a practical guide to help you cope with depression day by day.
Should I Keep Taking My Antidepressants?
If you’re on antidepressants, it’s important to take them exactly as prescribed. Even if you start to feel better, stopping suddenly can cause withdrawal symptoms or bring your depression back.
Therefore, speak to your doctor or pharmacist if you have any questions about side effects or about mixing your medication with over-the-counter meds, vitamins, or herbal remedies.
In South Africa, public clinics often offer antidepressants at no cost — provided you go through the proper referral process.
Best Foods and Exercise for Depression
Struggling to find energy? Regular movement — even a short daily walk — can boost mood by releasing endorphins. Exercise also improves sleep, energy, and confidence.
Eating a balanced diet is just as powerful. Nutrient-rich foods like leafy greens, eggs, whole grains, and beans support your brain and body. You don’t need to overhaul your entire diet — just make small, sustainable changes.
How to Use Mindfulness for Depression
Mindfulness and meditation can help bring your mind back to the present moment, rather than allowing you to stay stuck in negative thoughts.
For instance, apps like Insight Timer or Smiling Mind offer free meditations that can guide you. Additionally, even just five minutes of breathing exercises or journaling can ground you, especially during tough days.
Talking to Someone About Depression
Opening up about how you feel can be tough — especially if you’ve been told to “just be grateful.” But talking to a friend, therapist, or support group can shift how you experience your depression.
Not ready to talk? Try writing it down. Journaling helps you release emotions and spot patterns in your thinking. SADAG offers free online support groups and helplines if you don’t know where to start.
Are Drugs, Alcohol or Smoking Making My Depression Worse?
Using substances to cope might seem like a quick fix, but it usually makes depression harder to manage. Alcohol and substances can worsen mood, interfere with medication, and increase anxiety.
Need support? You can reach out to SADAG, your local clinic, or a social worker for help with substance use.
Can You Get Time Off Work for Depression in South Africa?
Yes. Under South African law, you’re entitled to sick leave for mental health conditions like depression. Therefore, if work is affecting your mental health, consider speaking to your employer about taking stress leave or requesting flexible working hours.
Furthermore, if you’re unable to work long-term, you may qualify for a Disability Grant through SASSA. In that case, ask your doctor about the documents required and begin the application process through your nearest SASSA office.
👉 Missed an article in the series? You can catch up here:
• Clinical Depression in Adults
• The Symptoms of Clinical Depression
• What Causes Depression?
• How Is Depression Diagnosed?
• Treatment for Depression
Reviewed April 2025. Always consult a professional for individual guidance.
