Coping with Depression

Recovering from depression requires action, but taking action when youre depressed is hard.Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.

Tip 1: Reach out and stay connected

When youre depressed, the tendency is to withdraw and isolate. Even reaching out to close family members and friends can be tough.But social support is absolutely essential to depression recovery. Staying connected to other people and the outside world will make a world of difference in your mood and outlook.
✱Ways to reach out

>>Look for support from people who make you feel safe and cared for- The person you talk to doesnt have to be able to fix you; he or she just needs to be a good listener—someone wholl listen attentively and compassionately without being distracted or judging you.

>>Make face-time a priority- Phone calls, social media, and texting are great ways to stay in touch, but they dont replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in lifting the fog of depression and keeping it away.

>>Try to keep up with social activities even if you dont feel like it- Often when youre depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

>>Find ways to support others- Its nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find ways—both big and small—to help others: volunteer, be a listening ear for a friend, do something nice for somebody.

>>Care for a pet- While nothing can replace the human connection,pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.

Tip 2: Do things that make you feel good >>> do things you enjoy <<<

While you cant force yourself to have fun or experience pleasure, you can push yourself to do things, even when you dont feel like it. You might be surprised at how much better you feel once youre out in the world. Even if your depression doesnt lift immediately, youll gradually feel more upbeat and energetic as you make time for fun activities.

Here are a few suggestions to get you started:

►Pick up a former hobby or a sport you used to like.

►Play with a pet as pets prevent a sense of isolation, they don't judge, and studies have proven that they induce a feeling of well-being in people who are depressed.

►Express yourself creatively through music, art, or writing.

►Do something helpful for someone else

►Take a day trip to a museum, the mountains, or the ballpark.

►Aim for eight hours of sleep- Depression typically involves sleep problems; whether youre sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.

►Practice relaxation Techniques- A daily relaxation practise can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Tip 3: Move vigorously during the day

Exercise is something you can do right now to boost your mood

>>Your fatigue will improve if you stick with it- Starting to exercise can be difficult when youre depressed and exhausted. But research shows that your energy levels will improve if you keep with it. You will be less fatigued, not more, once its part of your routine.

>>Find exercises that are continuous and rhythmic- The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs.

>>Add a mindfulness element- especially if your depression is rooted in unresolved trauma or fed by obsessive, negative thoughts. Focus on how your body feels as you move—such as the sensation of your feet hitting the ground, or the feeling of the wind on your skin, or the rhythm of your breathing.

Tip 4: Eat a healthy, mood-boosting diet

What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones (such as certain meats).

>>Dont skip meals- Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four 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. Aim to cut out as much of these foods as possible.

>>Boost your B vitamins- Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Tip 5: Get a daily dose of sunlight

Sunlight can help boost serotonin levels and improve your mood. Whenever possible, get outside during daylight hours and expose yourself to the sun. Aim for at least 15 minutes of sunlight a day. Remove sunglasses (but never stare directly at the sun) and use sunscreen as needed.

►Take a walk on your lunch break, have your coffee outside, enjoy an al fresco meal, or spend time gardening.

►Double up on the benefits of sunlight by exercising outside. Try hiking, walking in a local park, or playing golf or tennis with a friend.

►Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.

►If you live somewhere with little winter sunshine, try using a light therapy box.

✱✱✱Depression Self-Help Tips and Tools✱✱✱

Back from the Bluez – Self-help modules for coping with and recovering from depression. ( https://goo.gl/vbgo5p )

A Case of Catch 22 – Learn how to get around the Catch-22 of depression, in which the things a person needs to do to get well are the very things the illness makes it difficult to do. ( https://goo.gl/sf1dq7 )

Wellness Tracker – Find free online tools designed to help you track your moods, monitor depression symptoms, and create a personalized wellness plan. ( https://goo.gl/UCwjr4 )

How Depression Causes Negative 'Spin' – Learn about common cognitive distortions and how to change them. ( https://goo.gl/ShzCWK )