It sounds lame, but I have a folder next to my bed which is filled with handouts from my DBT (Dialectical Behavioral Therapy) group therapy sessions. DBT was the most helpful thing I ever did for myself regarding depression. DBT teaches concrete skills to use as good coping mechanisms.

Sometimes, on bad days, it's too hard for me to even dig through the folder. For that situation, I wrote up a list - skills to use in specific situations, situations like "I can't get going" or "I feel like a total failure".

My favorite skills for use with depression:

• Recognize that the thoughts "I am a failure", "there is no hope", or "I'll never get better" are just thoughts. While they are valid feelings, they may not be true statements.

• Having this feeling is ok. Don't fight it, but don't accept it as true either. Simply ride the wave of your emotion as if watching it flow through your sea of thoughts.

• Meditate (if that's something that helps). If meditation is not your thing, throw yourself into an engrossing task or physical activity, and put aside that time to one-mindedly think about that task.

• In your mind or on paper, ask yourself how you're feeling. Describe your emotions and thoughts without judging them.

• Check the facts of your situation to determine which thoughts are true ("I feel hopeless" is almost always true, but "I AM a hopeless person" is an overgeneralization), which ones are false, and which ones are unverifiable.

• Look at a negative thought patterns list (like this) and notice which distortions you are using.

• Notice if you're having an urge to do something. What is the action your feelings are motivating you toward (Is it it something ineffective, like avoidance or comfort-eating, or is it something effective, like asking a friend for support or getting out of the house?) If it's effective, do it! If it's ineffective, make yourself do the opposite thing (such as approach, don't avoid), and practice doing that every time you have an ineffective urge, until your brain learns to naturally wants to do that instead.

• Having noticed your ineffective thoughts and actions, make an effort to accept yourself as you are, even while you strive to get better.

• A lot of depression is built on shame. Build confidence in yourself by doing something you're good at, or making something you can be proud of. If you feel like you have no skills, build a new one.

• Treat yourself to something positive. Make a list of things you enjoy, and do them in moderation (don't let them carry you away). Personally, I like to play music, play a mind-exercising video game, or cuddle my cat.

• Last but not least, do good to feel good. Find something you can do that makes you feel like you've made a positive impact on the world. Turning your thoughts outward toward others can relieve some of the distress you feel.

And if none of the above are helpful, I phone a friend and we laugh together, or I talk to my psychiatrist about my medications.