Tips for Dealing with Depression at Home
Mild to moderate depression can be improved by counseling and self-help techniques that can be learned at home. When people are depressed, they often engage in distorted thinking. Life problems seem bigger than they actually are. Depressed thinking focuses on the negative, losses, perceived failures and guilt. Key words that are common to depressed thinking are “always” and “never.” Often the thinker is dwelling on the past e.g. “ I wish that I would have, could have, should have, etc.” The future also looks dismal, “nothing good will happen, no one will ever love me, etc.” This thinking is typical for the depressed mind but not helpful.
The only time frame that will be helpful to think and act in is the here and now.
If you are depressed…STOP AND LOOK AT YOUR THINKING RIGHT NOW.
Are you thinking about the past or the future? Are you using words like “always” and “never?” Ask yourself “is this thinking helping?” If the answer is “NO,” then you can choose to refocus your thoughts on the here and now and take action. Here are some things to do right now:
1. Look at your self-care. How are you eating, sleeping, and exercising? Hard exercise has been show to decrease depression, improve sleep and appetite. Good nutrition and rest are vital to beating depression.
2. Are you dwelling on the past? If so, refocus on NOW. The past is over. What knowledge and strengths have you gained from your past? You can use these NOW.
3. Identify and list the things that are not working in your life.
4. Problem solve alone. What are some solutions? (Start with the easiest ones).
5. Problem solve with others. Brainstorming with others will offer more solutions.
6. Decrease or eliminate alcohol, it increases depression.
7. Change negative self-talk to positive affirmations e.g. “I can get through this.”
8. What are you doing for enjoyment? Do something new, creative or that you have a passion for.
9. Listen to uplifting music
10. List what is important to you in your life. Are you giving these areas of your life the energy and attention that they need.
11. Get rid of what is bugging you in your life: junk, shoes and clothes you don’t like, relationships that are not healthy…etc. If it isn’t useful, meaningful or beautiful, GET RID OF IT.
12. Do something for others. Helping others can lift you out of your “stuff.”
13. Release anger. Anger unreleased is often turned inward. Write it out, run, punch pillows, talk to others.
14. Visualize a better future. How would your life look if it could be how you want it? Are there small steps you can take to get there?
15. If you are still stuck…you might consider professional counseling. A therapist can often help you make peace with your past and move through issues that leave you feeling stuck.
*Note- If your depressed mood worsens and you have signs of major depression such as poor sleep, changes in appetite, feelings of hopelessness, helplessness, no sense of enjoyment, -seek help right away. See your physician, a professional counselor, psychologist, or other qualified mental health provider. Medication and professional counseling are most effective when combined to treat major depression. Remember that depressed thinking is distorted thinking. It is not reality based or helpful. IF YOU FEEL SUICIDAL, TELL SOMEONE OR CALL YOUR LOCAL CRISIS HOTLINE OR 911 NOW.