DEPRESSION

Coping with depression

Depression is a psychological state that is hard to cure, hard to live with, and hard to endure. A depressed person lives in a nightmarish world, darkened by pessimism and dulled by unwillingness to act. This devastating and destructive state has a negative impact on the individual. It drains energy, evaporates optimism and enthusiasm, and paralyzes hope. It distorts the world and substantially reduces the pleasure of living. It may lead to repetitive suicidal thoughts that can end in self-destruction. I have consulted psychological literature to give you some tips how develop a step-by-step program to overcome depression.

People suffer from depression for many reasons. They become depressed when all they do seems to become a failure. They get worried about their inability to realize their plans. They get shelled in loneliness. They get nervous and easily irritated. They find their lives unstable and hopeless. They lack safety and become vulnerable to outside influences. Depression is a hazardous state, especially when you allow it to invade your body and mind. As soon as you realize that something is wrong with your state of mind, turn to help without hesitation.

Now, I will give you some anti-depression tips. First of all, stay focused on what you are doing. Start with a small goal and fulfill it: go to a shop, take a short walk, or make a telephone call. Just start taking action and stick to doing it. Second, develop supportive relationship, turning to people who love you and whom you love. Refrain from retreating into yourself, sharing a meal, emailing, accompanying your friend to the movies, confide in a counselor or clergy member. Third, get interested in your own life. For this, have eight hours of sleep, practice relaxation techniques, and go easy on yourself. Why not to practice yoga or tai chi? Why not to introduce a meditative element to your life? Fourth, get regular exercise. Fifth, eat healthy food. Sixth, avoid negative thinking and negative emotions. Finally, ask for help if you cannot overcome your depression without outside aid.

Now, you must embark on the road to depression recovery. Remember: action is the best anti-depressant for you. Look at the world from a new perspective: integrate into it on equal terms. Life is given only once, and you have no time to waste it. Not a single moment to spare! As soon as the world starts changing, you will keep a stronger touch with it. You will realize that inward problems are mainly our own creations, our own illusions, our own misunderstandings. Share your doubts with the world, and you be understood in return. It is easiest to shut your heart and pretend that loneliness is desirable. A white lie! Out of depression - to communicate with people - to establish relationships - and depression will quietly go away! I do not think it will be welcomed again!

Dealing with Depression self-help and coping

tips

2012-07-15 10:33阅读(7)评论(0) Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far fro m impossible. You can’t beat it through sheer willpower, but you do have some co ntrol―even if your depression is severe and stubbornly persistent. The key to depr ession recovery is to start small and build from there. Feeling better takes time, bu t you can get there if you make positive choices for yourself each day and draw o n the support of others.

The road to depression recovery

Recovering from depression requires action. But taking action when you’re depress ed is hard. In fact, just thinking about the things you should do to feel better, like exercising or going out with friends, can be exhausting.

It’s the Catch-22 of depression recovery. The things that help the most are the thin gs that are most difficult to do. But there’s a difference between difficult and impos sible.

Start small and stay focused

The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much ene rgy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.

Take things day by day and reward yourself for each accomplishment. The steps may seem small, but if you make time for them each day, they’ll qui ckly add up.

And for all the energy you put in to your depression recovery, you’ll get back muc h more in return.

Depression self-help tip 1: Cultivate supportive relationships

Getting the support you need plays a big role in lifting the fog of depression and k eeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression. But the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse,https://www.wendangku.net/doc/c412056594.html,/upp0027902/blog/item/623259c843f52780cc11665f.html, so maint aining your close relationships and social activities are important.

The thought of reaching out to even close family members and friends can seem o verwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. You loved one s care about you and want to help.

Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may h ave retreated from your most treasured relationships, but they can get you through this tough time. Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But bei ng around other people will make you feel less depressed. Join a support group fo r depression. Being with others who are dealing with depression can go a long wa y in reducing your sense of isolation. You can also encourage each other, give an d receive advice on how to cope, and share your experiences. To locate a depres sion support group in your area, use the Depression and Bipolar Support Alliance's Support Group Locator. 10 tips for reaching out and building relationships

Talk to one person about your feelings. Help someone else by volunteering. Have l unch or coffee with a friend. Ask a loved one to check in with you regularly. Acco

mpany someone to the movies, a concert, or a small get-together. Call or email an old friend. Go for a walk with a workout buddy. Schedule a weekly dinner date M eet new people by taking a class or joining a club. Confide in a counselor, therapi st, or clergy member.

Depression self-help tip 2: Take care of yourself

In order to overcome depression, you have to nurture yourself. This includes makin g time for things you enjoy, asking for help from oth ers, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day. Do things you enjoy (or used to)

While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with frien ds. Take a day trip to a museum, the mountains, or the ballpark.

Develop a wellness toolbox

Come up with a list of things that you can do for a quick mood boost. Include any strategies, activities, or skills that have helped in the past. The more “tools” for co ping with depression, the better. Try and implement a few of these ideas each day, even if you’re feeling go od.

Spend some time in nature. List what you like about yourself. Read a good book. Watch a funny movie or TV show. Take a long, hot bath. Listen to music. Take ca re of a few small tasks. Play with a pet. Write in your journal. Do something spont aneous.

P ush yourself to do things, even when you don’t feel like it. You might be surprise d at how much better you feel once you’re out in the world. Even if your depressi

on doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

Adopt healthy lifestyle habits Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits. Expose yourself t o a little sunlight every day. Lack of sunlight can make depression worse. Make su re you’re getting enough. Take a short walk outdoors, have your coffee outside, en joy an al fresco meal, people-watch on a park bench, or sit out in the garden. Pra ctice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, dee p breathing, progressive muscle relaxation, or meditation.

Fight depression by managing stress

Not only does stress prolong and worsen depression, but it can also trigger it. In o rder to get over depression and stay well, it’s essential to learn how to minimize a nd cope with stress.

Identify your stressors. Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, substance abuse, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact. Go easy on yourself. M any depressed people are perfectionists, holding themselves to impossibly high stan dards and then beating themselves up when they fail to meet them. Battle this sou rce of self-imposed stress by challenging your negative ways of thinking. Plan ahea d. If you know your stress triggers and limits, you will be able to identify and avoi d many landmines. If you sense trouble ahead, protect yourself by dipping into you r wellness toolbox and saying “no” to added responsibility. Depression self-help tip 3: Get regular exercise

When you’re depressed, exercising may be the last thing you feel like doing. But e xercise is a powerful tool for dealing with depression. In fact, studies show that reg ular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Scientists haven’t figured out exactly why exercise is such a potent antidepressant, but evidence suggests that physical activity increases mood-enhancing neurotrans mitters in the brain, raises endorphins, reduces stress, and relieves muscle tension ? all things that can have a positive effect on depression.

To get the most benefit, aim for 30 minutes of exercise per day. But you can start small. Short 10-minute bursts of activity can have a positive effect on your mood. Here are a few easy ways to get moving:

Take the stairs rather than the elevator Park your car in the farthest spot in the lot Take your dog for a walk Pair up with an exercise partner Walk while you’re talki ng on the phone

As a next step, try incorporating walks or some other enjoyable, easy form of exer cise into your daily routine. The key is to pick an activity you enjoy, so you’re mor e likely to keep up with it.

Exercise as an Antidepressant

The following exercise tips offer a powerful prescription for boosting mood: Exercise now…and again. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly. Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results. Find exercises that are con tinuous and rhythmic (rather than intermittent). Walking, swimming, dancing, statione ry biking, and yoga are good choices. Add a mind-body element. Activities such as yoga and tai chi rest your mind and pump up your energy. You can also add a

meditative element to walking or swimming by repeating a mantra (a word or phras e) as you move. Start slowly, and don't overdo it. More isn't better. Athletes who o ver train find their moods drop rather than lift.

Adapted from Johns Hopkins Health Alerts

For more exercise tips, read Exercise for Exercise Haters: Finding Ways to Tolerat e (or Even Enjoy) Exercise.

Depression self-help tip 4: Eat a healthy, mood-boosting diet

What you eat has a direct impact on the way you feel. Aim for a balanced diet of protein, complex carbohydrates, fruits and vegetables.

Don’t neglect breakfast. A solid breakfast provides energy for the day. Don’t skip m eals. Going too long between meals can make you feel irritable and tired, so aim t o eat something at least every 3-4 hours. Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or french fries. But these “feel-good” foods quickly lead to a crash in mood and energy. Foc us on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas can boost serotonin levels without a crash. Boost your B vitamins. Deficiencies in B vitamins such as folic aci d and B-12 can trigger depression. To get more,https://www.wendangku.net/doc/c412056594.html,/people/hu09838655/2 27006187.html, take a B-complex vitamin supplement or eat more citrus fruit, leafy gr eens, beans, chicken, and eggs. Consider taking a chromium supplement ? Some depression studies show that chromium picolinate reduces carbohydrate cravings, e ases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed. Aim for 600 mcg per day. Practice mindful eating. Slow down and pay attention t o the full experience of eating. Enjoy the taste of your food Omega-3 fatty acids pl ay an essential role in stabilizing mood. Foods rich in certain omega-3 fats called

EPA and DHA can give your mood a big boost. The best sources are fatty fish su ch salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil su pplements. Canned albacore tuna and lake trout can also be good sources dependi ng on how the fish were raised and processed. You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts),https://www.wendangku.net/doc/c412056594.html,/people/sz349jian/227006184.html, flax, so ybeans, and tofu. Be aware that our bodies generally convert very little ALA into E PA and DHA, so you may not as big of a benefit. Some people avoid seafood be cause they worry about mercury or other possible toxins. But most experts agree t hat the benefits of eating 2 servings a week of cold water fatty fish outweigh the ri sks. Depression self-help tip 5: Challenge negative thinking

Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future.

But you can’t break out of this pessimistic mind frame by “just thinking positive.” H appy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negativ e thoughts with more balanced thoughts.

Ways to challenge negat ive thinking: Think outside yourself. Ask yourself if you’d s ay what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions. Keep a “negative thought log”. Whenever you experience a negative thought, jot d own the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. For a second opin ion, you can also ask a friend or therapist to go over your log with you. Replace negatives with positives. Review your negative thought log. Then, for each negative thought, write down something positive. For instance, “My boss hates me. She ga ve me this difficult report to complete” could be replaced with, “My boss must have a lot of faith in me to give me so much responsibility.” Socialize with positive peo

ple. Notice how people who always look on the bright side deal with challenges, e ven minor ones, like not being able to find a parking space. Then consider how yo u would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty. Depression self-help tip 6: Raise your emotional intelligence

Emotions are powerful. They can override thoughts and profoundly influence behavi or. But if you are emotionally intelligent, you can harness the power of your emotio ns.

Emotional intelligence isn’t a safety net that protects you from life’s tragedies, frustr ations, or disappointments. We all go through disappointments, loss, and change. A nd while these are normal parts of life, they can still cause sadness, anxiety, and stress. But emotional intelligence gives you the ability to cope and bounce back fro m adversity, trauma, and loss. In other words, emotional intelligence makes you re silient.

Emotional intelligence gives you the ability to: Remain hopeful during challenging a nd difficult times Manage strong feelings and impulses Quickly rebound from frustra tion and disappointment Ask for and get support when needed Solve problems in p ositive, creative ways Learn how to raise your emotional intelligence

Emotional intelligence gives you the tools for coping with difficult situations and mai ntaining a positive outlook. It helps you stay focused, flexible, and creative in bad t imes as well as good. The capacity to recognize your emotions and express them appropriately helps you avoid getting stuck in depression, anxiety, or other negative mood states.

Read: Emotional Intelligence: The Five Key Skills

Depression self-help tip 7: Know when to get additional help

If you find your depression getting worse and worse, seek professional help. Needi ng additional help doesn’t mean you’re weak. Sometimes the negative thinking in d epression can make you f eel like you’re a lost cause, but depression can be treate d and you can feel better!

There are many effective treatment options for depression. To learn about them, se e Depression Treatment and Therapy.

Don’t forget about these self-help tips, though. Ev en if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and p reventing depression from returning.

Relaxation Techniques for Stress Relief

Relaxation Exercises to Reduce Stress, Anxiety, and Depression

Improving Emotional Health

Strategies and Tips for Good Mental Health

More Helpguide articles: Depression Treatment: Therapy, Medication, and Lifestyle Changes That Can Help Antidepressant Medications: What You Need to Know Abo ut Depression Medications Feeling Suicidal? Coping with Suicidal Thoughts and Hel p to Get You Through Helping a Depressed Person: Taking Care of Yourself While Supporting a Loved One Related links for depression self-help and recovery Depre ssion self-help and coping tips

Getting Motivated When You're Down ? Tips for coping with depression and getting motivated, including how to jump start the recovery process. (Blue Cross and Blue Shield of Massachusetts)

A Case of Catch 22 ? Learn how to get around the Catch-22 of depression, in wh ich the things a person needs to do to get well are the very things the illness mak es it difficult to do. (Psychology Today)

Recovery - A series of articles on depression recovery, covering topics such as me ditation, healthy eating, sleep, and exercise. (M cMan’s Depression and Bipolar We b)

Support Groups

Find Support ? To locate a depression support group in your area, visit the (Depre ssion and Bipolar Alliance)

Depression self-help tools

Back from the Bluez ? Self-help modules for coping with and recovering from depr ession. Features advice on increasing activity levels, thinking more positively, and maintaining treatment progress. (The Government of Western Australia Department of Health)

Self-Care Depression Program (PDF) ? Comprehensive self-help guide to depressio n recovery from the University of British Columbia. (National Electronic Library for Health)

Wellness Toolbox ? A selection of tools for depression recovery, including a therap y worksheet, symptom checklist, trigger tracker, and a personal wellness checklist. (Depression and Bipolar Support Alliance)

Challenging negative thoughts

Overcoming Negative Thinking ? The “10 Negative Grand Illusions” of negative thin king, and how to replace them with realistic thinking. (Blue Cross/Blue Shied of Ma ssachusetts)

Depression Doing the Thinking Learn about common cognitive distortions and how t o change them (Psychology Today)

Healthy lifestyle habits and depression

Depression and Exercise ? Learn how exercise improves depression and find tips f or getting started. (Better Health Channel)

Omega-3 for Depression and Bipolar ? Gives an overview of the Omega-3 fatty aci ds and their role in boosting mood and relieving depression symptoms. (McMan's D epression and Bipolar Web)

Bedfellows: Insomnia and Depression ? Discover the connection between sleep and mood, including how lack of sleep can trigger depression. (Psychology Today) Healthy eating and depression (PDF) ? Learn how to change your diet to improve your mood and relieve symptoms of depression. (Mental Health Foundation) Delving deeper into dealing with depression

Coping with Depression ? Psychologist Jon G. Allen reviews the key concepts of d epression self-help and recovery, such as minimizing stress, thinking more flexibly, and maintaining supportive relationships. (The Menninger Clinic)

Joanna Saisan, Melinda Smith, M.A., Suzanne Barston, Robert Segal, M.A., and Je anne Segal, Ph.D., contributed to this article. Last modified in August 2008.

? 2001-2007. All rights reserved

This site is for information and support; not a substitute for professional advice

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