Dealing with Depression - 19 Great Steps!
It is normal and very common for any of us to feel ‘down’ or ‘blue’ from time to time..
This may be determined by what is going on in our lives or the weather or when we are sick or have hormonal ups and downs.
These low moods come and go – like all emotional states, they are not permanent – and we usually are able to work through them without too much disruption to our lives and how we go about them.
However, when a low mood continues without improvement for a period of time, it may indicate a major depressive event or Clinical Depression. This is different from the blues in many ways.
Firstly, it is persistent, the symptoms are severe and, most importantly, it interferes with the ability of the person to get on with their day to day living. For example, as well as having a low mood over an extended period of time, there would probably be disturbed sleeping and eating patterns, lack of interest in work or in usually enjoyable activities, irritability, underlying anxiety, crying spells, lack of interest in self care and so on.
This leads to feelings of low self esteem and lack of confidence as well as reduced energy and activity and constant fatigue. There may also be feelings of guilt or helplessness and a sense of hopelessness about life or in the world in general. This can, if untreated, lead on to very disturbing and frightening thoughts which may include thoughts of self harm or harming others.
So, major episodes of depression need immediate clinical assessment and treatment. Counselling has been shown to be a valuable addition to medical treatment for depression, whether mild, moderate or severe.
Below are some suggestions for self care when ‘blue’ moods are present.
If these exercises are not helpful, it is advisable that you make an appointment to speak with your G.P. about how you are feeling and thinking.
Strategies for Managing the Blues
1. Practice Mindfulness.
Practice mindfulness where you bring your attention back to the present moment, and to your breathing in and breathing out deeply for a period of at least 10 minutes.
Accept the feelings of depression and acknowledge them. ACCEPTANCE of your depression although painful, will eventually give rise to the depression being more likely to pass. Learn DISTRESS TOLERANCE where you wait it out, knowing that in time it will pass.
Focus on the things immediately in your environment – the colour of the sky, the smell of coffee, washing the dishes – without focusing on the past nor the future.
EXERCISE, Exercise, Exercise!
Exercise has been shown to be one of the most effective forms of activity that lifts moods and can reduce depression.
If you are depressed, this may be a big ask as you may have no motivation to do it. But begin by taking “baby steps”, even just a 10 minute walk with the dog around the block in the sunshine.
Gradually build up the distance and speed covered. Not only will you feel better, you will eventually feel stronger and fitter, and your sense of body image will also improve, lifting your mood.
3. Challenge your thinking.
Ask yourself what you are telling yourself about your depression and what is going on in your life. Is it realistic, or catastrophic? Are you telling yourself the worst such as “this depression will never pass”? Or that you are hopeless or a failure or that you will never be happy?
When depressed, thoughts tend to become very black and white, and catastrophic. Challenge your thinking by asking “Where is the evidence for this thought?”. “If I asked a friend whether they thought this was true, what would they say?”. “If I asked 100 people if they believed this thought, what would they say?”
What we tell ourselves affects our depression. Change your thoughts to positive and realistic thoughts, and see how your mood changes.
Talk to friends on the phone. Nurture your friendships.
Talking about how you feel to a very trusted, loyal and safe person is often what you need when depressed. Knowing that someone understands how you are feeling can help you have these feelings validated and accepted. Close friends want to help, so give them the chance.
Family members can also fulfill this role too. But if you do find yourself alone, lonely and even suicidal, phone the Lifeline Counselling Service on 131114 24 hours a day, or the CATT mental health team 24 hours a day on 1800 33 23 88.
Check these numbers in the white pages from time to time in case they change.
5. Create social contact.
The happiest people are those with good friends and a social network. Socialising may feel daunting when depressed or anxious, but it has been shown to be affective in reducing depressive symptoms. Join a club, walking group, yoga class, pottery class, dancing class or any other clubs that exist (see yellow pages).
6. Take the dog for a walk or play with a pet.
Dogs (and any pets) are a great source of companionship that ward off loneliness, and spending time playing with your dog or pet can lift your spirits and mood. Walking your dog – as it is exercise, is one of the bodies most powerful natural antidepressants.
7. Have a warm bubble bath or spa.
Soak and relax for about 45 minutes and notice the relaxation spread throughout your body. This relaxed state can help alleviate feelings of depression
8. Chocolate.
Some people find eating a small portion of chocolate lifts their mood, so try a small piece and see if it works for you.
9. Meet up with friends for a coffee/dinner.
A nice meal out together and catching up on everyone’s news tends to take you out of your depressed state as you are focused on what other people are saying to you and asking you. Make this a regular habit as something to look forward to.
10. Housecleaning.
Some people report when they are depressed, one of the best things for them is to clean the house from top to bottom. Housework seems to have an antidepressant effect because of the exercise, the feeling of achievement of creating a clean house, and also as your mind is focused on the task at hand, rather dwelling on negative thoughts.
11. Busy yourself in your work.
Whether you work in an office, outside, or from a home business, there is nothing like throwing yourself into your work to take your mind off your troubles. You will also get a feeling of achievement when all the work is done, making you feel better about yourself.
12. Watch a good movie at the cinema.
Alternately, watch a good film on DVD, sharing the film with others. The company will lift your spirits and give you a needed break from the cycle of depression.
13. Involve yourself in a good book or magazine.
You don’t have to buy them… there are plenty in the libraries for loan or online! Involving yourself in a good story can take your mind off your depression.
14. Go shopping.
If you can afford it, buy yourself something small or just window shop as a distraction from your depression.
15. Listen to your favourite music.
Listen to up-beat songs to get your energy moving, or relaxing music if you are anxious and need calming down. Pick the type of songs that will help lift your mood at the time. Music can have a very powerful effect on our emotions.
16. Take a course such as at TAFE or University.
Work towards a career change if that’s what you really want to do. Having a meaning and purpose at work gives you a reason to get up and look forward to the day. The right career for you can lessen depression significantly, as you become excited about what the future phase of your life holds. By getting in touch with your authentic self and who you really are, and living that dream, you can reduce depression dramatically. It is important to enjoy your job to help alleviate depression.
17. Do some volunteer work.
There are hundreds of organizations that require the services of volunteers in order to operate. This may include working in the diabetes office educating people in how to manage their condition, doing charity work, walking dogs at the local dog shelter, helping migrants learn English – literally hundreds of positions are available. To find one that suits you, call Volunteering Tasmania, listed in the white pages.
18. Develop your spiritual side.
It is known that those with a strong faith in a power higher than themselves tend to be less depressed in general than non-believers. You don’t have to become religious per se, but to develop a spiritual side that loves and appreciates a sunrise, sunset, the waves at the beach, the forest and building a strong connection with others and with nature goes along way to relieving depression.
19. Allow yourself to cry.
When depressed, allow yourself to cry if you feel the need, as this releases endorphin in the body which help soothe and calm you. Don’t see crying as a sign of weakness, as it is not. You will feel much better after you let all of that pent up emotion out. If you feel embarrassed by it, go somewhere private where you won’t be disturbed. Do something nurturing for yourself afterwards.
Reference: Christine Askey BSc (Psych) Dip. Couns.