The key to depression recovery is to start with a few small goals and slowly build from there. 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.
Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put into your depression recovery, you’ll get back much more in return.
Depression self-help tip 1: Cultivate supportive relationships
Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression, but the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important.
The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. You loved ones care about you and want to help.
Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences
.Recognize that you have a problem. The first step of getting out a depression is recognizing that you are depressed. There's a difference between having a rough day and experiencing a prolonged and overwhelming period of depression. Here are some signs that you are struggling with depression
If you feel a major decrease in your energy level and are always tired no matter what you do.
If you feel guilty, worthless, or helpless without knowing why.
If you feel hopeless and pessimistic about most, if not all, aspects of your life.
If you no longer enjoy doing the things you used to love, such as hanging out with friends, pursuing your hobbies, or having sex.
If there has been a dramatic change in your sleeping habits, such as insomnia, early- morning wakefulness, or excessive sleeping.
If there has been a dramatic change in your eating or drinking habits, such as a complete loss of appetite or excessive alcohol use.
If you feel like things just won't get better no matter what you do.
If you prefer to be alone at all times than to interact with others.
If you have had thoughts of suicide. If you are thinking suicidal thoughts, skip to Part Three and get help immediately.
Try to find the cause of your depression. It's time to do some soul-searching to see if your depression is something that has been plaguing you for as long as you can remember, or if there was a particular event that triggered it. Understanding the reasons behind your depression---as much as you can---can help you begin to address your problem.
1. Get outside. Our caveman friends saw lots of daylight; getting up at sunrise and going to sleep at sunset. Exposure to bright sunlight for 30 minutes a day either through sunlight or a light made for this, helps keep your internal clock set. This circadian rhythm helps to regulate our sleep/wake cycle and insures a good night’s sleep which in turn, helps our physical and mental health. Don’t wear sunglasses though; the exposure must come through your eyes!
2. Aerobic Exercise. Primitive folks had to forage or work in the fields for their food. 30 minutes at least 3 times a week means those ‘runner’s high’ endorphins get released regularly. It’s also a good way to work through and release stress. You don’t have to run a marathon, just get your heart rate up to your target range – around 120 to 160 beats per minute depending on your age and condition. Walking works wonders. Get your doctor’s approval first!
3. Omega-3 fatty acids. 1,000 mg daily. Omega-3′s aid in the brain’s neuron connectivity. Enteric coated capsules help prevent burping the fishy tasting oil but you can also freeze them. Throw in a good multi-vitamin and avoid overly processed foods in favor of complex carbohydrates (whole grains), fish, free range meats, & vegetables and you’re good to go.
4. Sleep. Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and go to bed at the same time everynight. Turn the t.v. off. Engage in calming, quiet activities like reading, taking a warm bath, etc. Avoid caffeine and alcohol. Don’t work late or do other stressful activities that cause your mind to race. Remember a tired body and quiet mind are the requirements for quality sleep.
5. Socialize. Remember the Amish farmer has his family and community to fall back on for support. There’s no reason you can’t too. Involve yourself with close friends and family. You don’t have to engage in heavy conversations about your plight, just have fun. Keep it simple and go to a movie, visit an art gallery or museum, go to a ball game, grab a cup of coffee or have a meal together. Just be with other people and your feelings of isolation will fade. Do this face to face (not online!) and do it regularly.
6. Watch your thinking! Anti-rumination strategy is vital to breaking out of depression and other emotional ruts. Become aware of those times you dwell on the negatives in your life – both real or imagined – and stop them. It takes work and persistence but if you constantly tell yourself to ‘stop it’ when you start to go over and over the negatives, then you are building a positive habit that will change your life for the better.
10 tips for reaching out and building relationships
Talk to one person about your feelings.
Help someone else by volunteering.
Have lunch or coffee with a friend.
Ask a loved one to check in with you regularly.
Accompany someone to the movies, a concert, or a small get-together.
Call or email an old friend.
Go for a walk with a workout buddy.
Schedule a weekly dinner date.
Meet new people by taking a class or joining a club.
Confide in a counselor, therapist, or clergy member.
If you feel a major decrease in your energy level and are always tired no matter what you do.
If you feel guilty, worthless, or helpless without knowing why.
If you feel hopeless and pessimistic about most, if not all, aspects of your life.
If you no longer enjoy doing the things you used to love, such as hanging out with friends, pursuing your hobbies, or having sex.
If there has been a dramatic change in your sleeping habits, such as insomnia, early- morning wakefulness, or excessive sleeping.
If there has been a dramatic change in your eating or drinking habits, such as a complete loss of appetite or excessive alcohol use.
If you feel like things just won't get better no matter what you do.
If you prefer to be alone at all times than to interact with others.
If you have had thoughts of suicide. If you are thinking suicidal thoughts, skip to Part Three and get help immediately.
Try to find the cause of your depression. It's time to do some soul-searching to see if your depression is something that has been plaguing you for as long as you can remember, or if there was a particular event that triggered it. Understanding the reasons behind your depression---as much as you can---can help you begin to address your problem.
1. Get outside. Our caveman friends saw lots of daylight; getting up at sunrise and going to sleep at sunset. Exposure to bright sunlight for 30 minutes a day either through sunlight or a light made for this, helps keep your internal clock set. This circadian rhythm helps to regulate our sleep/wake cycle and insures a good night’s sleep which in turn, helps our physical and mental health. Don’t wear sunglasses though; the exposure must come through your eyes!
2. Aerobic Exercise. Primitive folks had to forage or work in the fields for their food. 30 minutes at least 3 times a week means those ‘runner’s high’ endorphins get released regularly. It’s also a good way to work through and release stress. You don’t have to run a marathon, just get your heart rate up to your target range – around 120 to 160 beats per minute depending on your age and condition. Walking works wonders. Get your doctor’s approval first!
3. Omega-3 fatty acids. 1,000 mg daily. Omega-3′s aid in the brain’s neuron connectivity. Enteric coated capsules help prevent burping the fishy tasting oil but you can also freeze them. Throw in a good multi-vitamin and avoid overly processed foods in favor of complex carbohydrates (whole grains), fish, free range meats, & vegetables and you’re good to go.
4. Sleep. Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and go to bed at the same time everynight. Turn the t.v. off. Engage in calming, quiet activities like reading, taking a warm bath, etc. Avoid caffeine and alcohol. Don’t work late or do other stressful activities that cause your mind to race. Remember a tired body and quiet mind are the requirements for quality sleep.
5. Socialize. Remember the Amish farmer has his family and community to fall back on for support. There’s no reason you can’t too. Involve yourself with close friends and family. You don’t have to engage in heavy conversations about your plight, just have fun. Keep it simple and go to a movie, visit an art gallery or museum, go to a ball game, grab a cup of coffee or have a meal together. Just be with other people and your feelings of isolation will fade. Do this face to face (not online!) and do it regularly.
6. Watch your thinking! Anti-rumination strategy is vital to breaking out of depression and other emotional ruts. Become aware of those times you dwell on the negatives in your life – both real or imagined – and stop them. It takes work and persistence but if you constantly tell yourself to ‘stop it’ when you start to go over and over the negatives, then you are building a positive habit that will change your life for the better.
10 tips for reaching out and building relationships
Talk to one person about your feelings.
Help someone else by volunteering.
Have lunch or coffee with a friend.
Ask a loved one to check in with you regularly.
Accompany someone to the movies, a concert, or a small get-together.
Call or email an old friend.
Go for a walk with a workout buddy.
Schedule a weekly dinner date.
Meet new people by taking a class or joining a club.
Confide in a counselor, therapist, or clergy member.
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