How to Manage Depression: Coping Skills, Mood Scales, and the 3-Day Rule

When depression starts to pull you under, the hardest step is often realizing it’s happening. In this powerful conversation, guest Matt Zinman shares the practical strategies he’s used to manage depression and stop it from spiraling out of control.

Matt introduces the 3-Day Rule, a simple framework for knowing when it’s time to act. He also discusses the role of mood scales, exercise, hydration, nutrition, coping skills menus, and self-kindness in building a sustainable foundation for mental health.

Terry and Dr. Anita reflect on Matt’s story and highlight why early action is so important. This episode is full of practical tools—and hopeful reminders—that managing depression is possible with awareness and support.

Link to Matt's website: https://mattzinman.com/

Primary Topics Covered:

• How grief triggered Matt’s most severe depression
• The 3-Day Rule: why day three is critical
• Setting boundaries with depression
• Using mood scales to track mental health
• Coping skills for breaking a depression cycle
• The power of endorphins and movement
• Why “messy” coping strategies still help
• Building resilience through earned confidence
• Making self-kindness a daily practice

Timestamps:

00:00 – Opening reflections on depression recovery tools  
01:34 – Matt Zinman’s story and motivation for sharing  
03:06 – Depression, grief, and the turning point  
05:02 – The 3-Day Rule explained: why day three matters most  
06:07 – How physical activity supports mental health  
06:59 – Joyful and messy coping skills: both can work  
09:21 – Shifting state: small steps to break thought loops  
10:27 – Earned confidence: building on past resilience  
12:41 – Practicing daily self-kindness  
14:42 – Terry and Bridget reflect on Matt’s challenge to self-kindness  
17:22 – Discussion on coping skills that work for different people  
19:16 – How to recognize depression early and act quickly  
20:33 – Resources, links, and closing thoughts  

Explore mental health and addiction treatment options at recovery.com
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Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/