Understanding clinical depression will help you to know that depression is very treatable, even in its most severe forms. Aside from getting professional help, many sufferers need to maintain management of depression both during and after an episode. This often means learning new depression management techniques to cope, one day at a time.
Depression Management Techniques
There are many self-help techniques you can try for daily management of depression. You may want to try the following for management of depression symptoms:
- Be hopeful. With treatment, dealing with depression will be easier.
- Be persistent. Although depression management techniques may not work right away, continue them anyway.
- Eat a balanced diet of healthy foods.
- Get plenty of exercise. Exercise increases the blood flow to the brain, releasing endorphins, which are natural pain-killing chemicals. Exercise acts as an all-natural antidepressant. A short walk every day is a good start.
- If itÃ•s part of your belief system, take time to pray or meditate.
- If your depression treatment plan includes antidepressants, take them only as prescribed.
- Keep a diary, making note of anything, no matter how small, that gives you hope or pleasure.
- Laugh, even if you donÃ•t feel like laughing. Just going through the motions will actually start to make you feel better.
- Make a list of what you want to accomplish in a day. As you complete each task, you will feel a sense of accomplishment that will help elevate your mood. Reward yourself.
- Make time for creative, right-brain activities. Dance, cook, write, draw or work in the garden. It doesnÃ•t matter how well you do the activity, as long as you do it.
- Understanding clinical depression includes realizing that negative thinking is part of the condition. With treatment, negative thinking begins to fade.
- Spend some time in the natural world, whether itÃ•s at the beach or in the middle of a city park.
- Stick to a regular sleep schedule for improved management of depression.
- Take five to ten slow, deep breaths. Inhale through the nose and exhale through the mouth. The simple act of breathing deeply works on the involuntary nervous system and helps lower stress.
Understanding Clinical Depression
Dealing with depression is a one-time experience for some depression sufferers. For others, depression management techniques are crucial, as they will continue dealing with depression, especially in stressful times.
Regardless of how often you experience depressive episodes, these depression management techniques can be helpful, along with assistance from others. One of the symptoms of clinical depression is a tendency to isolate yourself; although negative thoughts and fatigue make it difficult, try to fight these tendencies. The best way to get help for depression is to reach out to others.
As you continue understanding clinical depression, you’ll see that treatment is necessary to reestablish your life. Talk with a trusted, supportive friend or relative to start the healing process and begin your management of depression symptoms.
Depression Guide Staff. (n.d.). Depression self help. Retrieved May 17, 2010, from the Depression Guide website: www.depression-guide.com/depression-self-help.htm.
Everyday Health Staff. (2009). Self-help for depression. Retrieved May 17, 2010, from the Everyday Health website: www.everydayhealth.com/depression/self-help-for-depression.aspx.