Depression is an overwhelming mental condition. It affects you both physically and emotionally. Depression self-help tips can help you overcome this illness. Experts recommend that in order to help yourself deal with depression you should start by setting yourself small attainable goals. When you are going through a depression, daily tasks and activities become a burden, be proud of what you achieve. Furthermore, avoiding social isolation is also very important. This article will provide you with ideas that will help you stay socially active. Additionally, depression self-help tips on how to change your way of thinking will help you see that life is not just black and white but it is rather composed of many shades of grey.
Depression is a draining illness. When someone is depressed, their energy level is low, they lack motivation, and they are easily discouraged. These symptoms associated with depression make depression self-help a difficult task. Although it is proven difficult for one with depression to break the cycle without professional help, it is in no means impossible. There are many ways to combat depression. People suffering from depression can gain a level of control on this disabling disease by making certain lifestyle changes. To overcome depression, action must be taken. Depression is not like a cold, it will not disappear on its own. It this article you will find depression self-help tips to help you break the cycle.
SELF-HELP FOR DEPRESSION TIP # 1: EDUCATE YOURSELF
As the saying goes “knowledge is power”. This is particularly true in the case of depression. If you want to overcome an illness such as depression, you need to educate yourself on the symptoms, the possible causes, treatment options and prognosis. The more you know about depression the better prepared you will be when you are faced with difficult times. The more you know about depression in general, the more you will understand your particular case. Getting a grip on depression is not easy, but with the proper information it is doable.
SELF-HELP FOR DEPRESSION TIP#2: SET YOURSELF ATTAINABLE GOALS
When you are going through depression daily tasks and activities become difficult to do. Activities that were once enjoyable become a burden. Just getting through the day can seem like an unfeasible feat. Doing things that normally seem like they are effortless are now considered a big deal. Therefore, it is recommended that you start with small goals that are attainable. Start by setting goals such as going for a five minute walk, taking a bath, or picking up the phone to call someone that is dear to you. Also, reward yourself for your achievements: YOU took action and took a step towards recovery. You should be proud of yourself. Once you start achieving your goals you will want to do more. This will help you get on top of your depression.
SELF-HELP FOR DEPRESSION TIP # 3: BE SOCIALLY ACTIVE
Social isolation plays a large part in depression. When you are going through depression you must fight the urge of wanting to be alone. Most people when they are depressed feel better when they are on their own. This actually worsens the depression: Even if it initially seems hard to be around people, social contact will help lift your spirits. To beat depression you should aim at building supportive relationships. Here are some ways you can build these relationships:
- Stay in touch with friends and family members: Go out for lunch or coffee, give them a call to talk about your feelings, contact them through e-mail. Ask your loved ones to keep in touch.
- Join a depression support group: Depression self-help groups will keep you socially active and will permit you to create relationships with people that can relate with what you are going through. In addition, you will meet people that can give you advice and that will benefit from your advice. Furthermore, by being part of such a group you will realise that you are not alone.
- Be socially active: Even if it’s probably the last thing you feel like doing, go out and about. Start doing an activity you used to do or start a new hobby that you’ve always wanted to do.
- Volunteer: Take a little bit of your time to volunteer and help someone else. By volunteering you will be socially active and you will feel appreciated. By helping others in need you will help yourself. Being able to lend a hand will increase your self-esteem and your self-worth.
- Adopt a pet: A pet will keep you company and will give you a sense of responsibility and a sense of purpose. Although pets do not replace human companionship they are a good alternative.
SELF-HELP FOR DEPRESSION TIP #4: CHANGE YOUR WAY OF THINKING.
When people go through a depression they have a tendency to be pessimistic and to muster negativity. For some, this is the only way they know how to deal with adversity and it is a learned behaviour. Well, what is learned can be unlearned. If you are going through a depression try not to be an extremist in your way of thinking. Remember that things are not always black or white and that there are many shades of grey. Expert suggests that the best way to overcome negative thoughts is to adhere to a more balanced way of thinking. This means that when you are in facing a difficult situation or a stressful event try to remove yourself from the problem. Here are a few tricks to help you do so:
- Think of yourself as you would of another person
- Think of advice would you give another in this situation.
- When you have a negative thought, force yourself to find a positive side to the situation
- Write down your thoughts and rank them. This will help you see that things are not always black and white.
- Don’t be harder on yourself than you would be of another person.
Ask yourself questions such as:
- Are my expectations realistic?
- What are the alternative reactions to this issue?
- What advice would “so and so” give me?
- Am I putting myself down?
- Am I getting things out of proportion?
These self-help depression tips can give you a leg up in fighting depression. If you are going through a depression and you can’t seem to get a grip on your emotions, you should consult a healthcare professional that will be able to orient you towards a treatment program that suits your needs. Also, try to pace yourself, if you are conflicted with a problem that seems overwhelming at the time try to put it aside for two weeks if possible. This will give you the time you need to reach a balanced conclusion.
In addition here is a list of Self-help books for depression:
- The Freedom from Depression Workbook by Frank, Minirth, Les, Carter
- Undoing Depression : What Therapy Doesn’t Teach You and Medication Can’t Give You by Richard O’Connor
- Feeling Good: The New Mood Therapy by David D. Burns
- Life Makeovers by Cheryl Richardson
- When Nothing Matters Anymore: A Survival Guide for Depressed Teens by Bev Cobain, Elizabeth Verdick
- Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness by Daniel G. Amen