Depression Tips

Dealing with Depression

Depression drains your energy, hope, and drive, making it troublesome to try and do what you need to feel better. However whereas overcoming depression isn’t fast or simple, it’s far from impossible. You can’t beat it through sheer self-control, however you do have some control—even if your depression is severe and obdurately persistent..

You'll be able to create an enormous dent in your depression with easy life-style changes: physical exercise on a daily basis, avoiding the urge to isolate, challenging the negative voices in your head, consumption of healthy food rather than the junk you crave, and carving out time for rest and relaxation. Feeling better takes time; however you'll be able to get there if you make positive decisions for yourself day by day and draw on the support of others.

The Road to Depression Recovery

Recovering from depression needs action, but taking action when you�re depressed is difficult. In fact, simply considering the items you ought to do to feel better, like going for a walk or spending time with friends, may be exhausting.

It�s the Catch-22 of depression recovery. The things that help the depression are the things that are most troublesome to try and do. However there�s a difference between difficult and impossible.

Begin Small and Keep Focused

The key to depression recovery is to begin with a couple of small goals and slowly build from there. Draw upon whatever resources you have got. You may not have a lot of energy, but you most likely have enough to require taking a brief walk around the block or picking up the phone to call a friend.

Take things one day at a time and reward yourself for every accomplishment. The steps could appear small, however they�ll quickly add up. For all the energy you place in to your depression recovery, you�ll get back way more in return.

Depression tip #1: Cultivate Supportive Relationships

Obtaining the support you need plays an enormous role in lifting the fog of depression and keeping it away. On your own, it may be tough to keep up perspective and sustain the effort needed to beat depression, but the very nature of depression makes it tough to achieve this. Isolation and loneliness make depression even worse, thus maintaining your close relationships and social activities are vital.

The thought of reaching out to even close family members and friends will appear overwhelming. You may feel embarrassed, too exhausted to speak, or guilty for neglecting the relationship. Inform yourself that this is the depression talking your loved ones care regarding you and want to assist.

Turn to trustworthy friends and family members. Share what you�re going through with the people you love and trust. Ask for the assistance and support you need. You may have retreated from your most cherished relationships, but they'll get you thru this difficult time.
Attempt to maintain with social activities even though you don�t feel like it. When you�re depressed, it feels more comfortable to retreat into your shell. However being around others can cause you to feel less depressed.
Be part of a support group for depression. Being with others who are managing depression can go a long way in reducing your sense of isolation. You�ll also encourage each other, give and receive advice on a way to cope, and share your experiences.

Depression tip #2: Challenge Negative Thinking

Depression puts a negative spin on everything, as well as the way you see yourself, the things you encounter, and your expectations for the long run.

You can�t escape this negative mind frame by �just thinking positive.� Happy thoughts or wishful thinking won�t cut it. Rather, the trick is to switch negative thoughts with a lot of balanced thoughts.

Ways that to challenge negative thinking:

Think outside yourself. Ask yourself if you�d say what you�re thinking about yourself to somebody else. If not, stop being so hard on yourself. Think about less harsh statements that provide additional realistic descriptions.
Permit yourself to be less than perfect. Most depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up after they fail to fulfill them. Battle this source of self-imposed stress by challenging your negative ways of thinking.
Socialize with positive people. Notice how those that continually look on the bright side manage challenges, even minor ones, like not having the ability to find a parking space. Then take into account how you'd react in the same scenario. Even if you have to pretend, attempt to adopt their optimism and persistence within the face of difficulty.
Keep a �negative thought log." Whenever you experience a negative thought, write down the thought and what triggered it in a notebook. Review your log once you�re in a good mood. Contemplate if the negativity was really warranted. ask yourself if there�s different way to look at things. For instance, let�s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble, but perhaps he�s simply having a bad day.

Depression tip #3: Take Care of Yourself

In order to beat depression, you have got to take care of yourself. This includes following a healthy life-style, learning to manage stress, setting limits on what you�re able to do, adopting healthy habits, and planning fun activities into your day.

Aim for eight hours of sleep. Depression usually involves sleep issues. Whether or not you�re sleeping too little or too much, your mood suffers. Get on a much better sleep schedule by learning healthy sleep habits.
Expose yourself to a bit of daylight each day. Lack of sunlight will make depression worse. Ensure you�re obtaining enough. Take a brief walk outdoors, have your coffee outside, enjoy a meal outside, watch people on a park bench, or sit out in the garden.
Keep stress under control. Not only does stress prolong and worsen depression, but it may also trigger it. Find out all the things in your life that are stressing you out. Examples include: work overload, negative relationships, taking on too much, or health issues. Once you�ve identified your stressors, you can make a plan to avoid them or minimize their impact.
Apply relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, cut back stress, and boost feelings of joy and well-being. Try yoga, deep respiratory, progressive muscle relaxation, or meditation.

Do stuff you enjoy (or used to)

While you can�t force yourself to have fun or experience pleasure, you can choose to do things that you simply used to enjoy. Pick up a former hobby or a sport you won�t to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark.

Push yourself to try and do things, even once you don�t feel like it. You may be shocked at how much better you are feeling once you�re out in the world. Though your depression doesn�t lift immediately, you�ll bit by bit feel more upbeat and energetic as you make time for fun activities.

Depression tip #4: Get Regular Exercise

When you�re depressed, exercising may be the last thing you feel like doing, but exercise is a powerful tool for managing depression. In fact, studies show that regular exercise may be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.

Scientists haven�t found out precisely why exercise is such a potent antidepressant, however proof suggests that physical activity triggers new cell growth within the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension�all things that may have a positive impact on depression.

To get the most benefit, aim for half an hour of exercise per day. however you can begin small. Short 10-minute bursts of activity will have a positive impact on your mood. Here are a couple of simple ways that to get moving:

Take the steps instead of the elevator
Park your vehicle in the farthest spot within the lot
Take your pet for a walk
Pair up with an exercise partner
Walk while you�re talking on the phone

As a next step, attempt incorporating walks or some other pleasurable, simple type of exercise into your daily routine. The secret is to choose an activity you enjoy, so you�re more likely to keep up with it.

Depression self-help tip 5: Eat a Healthy, Mood-Boosting Diet

What you eat contains a direct impact on the way you are feeling. Aim for a diet of protein, complex carbohydrates, fruits and vegetables.

Don�t skip meals. Going too long between meals will cause you to feel irritable and tired; therefore aim to eat something at least every 3-4 hours.
Minimize sugar and refined carbs. You may crave sweet snacks, food, or comfort foods like pasta or french fries. however these �feel-good� foods quickly result in a crash in mood and energy.
Concentrate on complex carbohydrates. Foods like baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas will boost serotonin levels without a crash.
Boost your B vitamins. Deficiencies in B vitamins like folic acid and B-12 can trigger depression. To get more, take a vitamin B complex supplement or eat additional citrus fruit, leafed greens, beans, chicken, and eggs.
Think about taking a chromium supplement. Some depression studies show that Cr picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with Cr picolinate is particularly effective for people that tend to overeat and oversleep when depressed.

Depression tip #6: Know When to Get Further Help

If you find your depression getting worse and worse, seek professional help. e-Psychiatry has many different psychiatrists and therapists trained in dealing with depression. Needing additional help doesn�t mean you�re weak. Sometimes the negative thinking in depression can make you feel like you�re a lost cause, but depression can be treated and you can feel better!

Don�t forget about these self-help tips, though. Even if you�re receiving help from us, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning. today and live a happier healthier life!

List of Questions

Is depression a mental illness?

Yes, depression is a serious, but treatable, mental illness. It is a medical condition, not a personal weakness. It is also very common. Major depression affects about 6.7% of the U.S. population over age 18, according to the National Institute of Mental Health. Some estimate that major depression may be as high as 15%. Everybody at one point or another will feel sadness as a reaction to loss, grief, or injured self-esteem, but clinical depression, called "major depressive disorder" or "major depression" by doctors, is a serious medical illness that needs professional diagnosis and treatment.

Do children get depression?

Yes. Children are subject to the same factors that cause depression in adults. These include: Change in physical health, life events, heredity, or inheritance, environment, and chemical disturbance in the brain. It is estimated that 2.5% of children in the U.S. suffer from depression. In adolescents, it is estimated to be 4% to 8%. Depression in children is different from the "normal" blues and everyday emotions that are typical in children of various ages. Children who are depressed experience changes in their behavior that are persistent and disruptive to their normal lifestyle, usually interfering with relationships with friends, schoolwork, special interests, and family life. It may also occur at the same time as (or be hidden by)attention deficit hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), or conduct disorder (CD).

Can a lack of sleep cause depression?

No. Lack of sleep alone cannot cause depression, but it does play a role. Lack of sleep resulting from another medical illness or the presence of personal problems can intensify depression. Chronic inability to sleep is also an important clue that someone may be depressed.

Common triggers of depression include:

Family history of depression.
Grief over the loss of a loved one through death, divorce, or separation.
Interpersonal disputes.
Major life events such as moving, graduating or retiring, etc.
Serious illness. Major, chronic, and terminal illnesses often contribute to depression. These include cancer, heart disease, stroke, HIV, Parkinson's disease, and others.
Substance abuse. Many people with substance abuse problems also have major depression.
Being socially isolated or excluded from family, friends, or other social groups.
Physical, sexual, or emotional abuse.

Are there any alternatives to the traditional treatments for depression that I can try?

Alternative therapy describes any treatment or technique that has not been scientifically documented or identified as safe or effective for a specific condition. Alternative therapy involves a variety of disciplines that include everything from diet and exercise to mental conditioning and lifestyle changes. Some of these have been found to be effective for treating depression. Examples of alternative therapies include acupuncture, guided imagery, chiropractic care, yoga, hypnosis, biofeedback, aromatherapy, relaxation, herbal remedies, massage, and many others. If you are interested in trying any of these options, talk to your doctor.

How can you determine if an illness is causing depression or depression is causing an illness?

Illnesses that can lead to depression are usually major, chronic, and/or terminal. When an illness is causing depression, there is often long-term pain present or there is a sudden change in lifestyle. Depression causes illness in a different way. Like psychological stress, it can weaken the immune system (cells involved in fighting disease and keeping you healthy) allowing a person to get more colds or the flu. There is often a notable presence of "aches and pains" with no particular cause. Having depression may also cause the symptoms of an illness to last longer and intensify its symptoms, but the true relationship of depression-induced illness, in terms of major disease, has not been thoroughly defined. It is important to seek the advice of your doctor if you think you or someone you know may have depression.

I've heard lots of warnings about drug interactions with certain depression medicines. What are they?

MAOIs, or monoamine oxidase inhibitors, are effective antidepressant medicines that have been used for years. Typically prescribed for people with severe depression, MAOIs improve mood by increasing the number of chemicals in the brain that pass messages between brain cells. They have proven to work just as well as other antidepressant drugs, but they have more possible food and drug interactions. Medicines to avoid when taking MAOIs include all SSRIs (a group of antidepressants that includes Prozac and Paxil) and certain pain medicines including Demerol. There are also some cough medicines and blood pressure medicines that must not be taken with MAOIs. Foods to avoid when taking MAOIs include aged cheeses and meats, avocado, pickled or smoked foods like sauerkraut or meat, and foods that include yeast extracts like beer and wine. It is important to tell your doctor about any medicines you are currently taking. Be sure to discuss the limitations, interactions,] and possible side effects of MAOIs.

Why are women more likely to get depression?

Women develop depression twice as often as men. One reason may be the various changes in hormone levels that women experience. For example, depression is common during pregnancy and menopause, as well as after giving birth, suffering a miscarriage, or having a hysterectomy -- these are all times when women experience huge fluctuations in hormones. Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD), an extreme form of PMS, may also cause depression.

Do most people with depression commit suicide?

No. Most people who suffer from depression do not attempt suicide, but according to the National Mental Health Association, 30-70% of suicide victims have suffered from some form of depression. This figure demonstrates the importance of seeking professional treatment for yourself or someone you love if you suspect depression.

Will someone who has had depression get it again?

Having experienced an episode of major depression does put a person at greater risk for future episodes, but not everyone who has recovered from depression will experience it again. Sometimes depression is triggered by a major life event, illness, or a combination of factors particular to a certain place and time. Getting the proper treatment for the correct amount of time is crucial to recovery and in helping prevent or identify any future depression.

How long does depression last?

If left untreated, various types of depressive disorders can last for years. A major depressive episode is characterized by a set of symptoms that last for more than two weeks and may last for months. Seasonal depression, or SAD, usually extends throughout the winter months and continues to improve during spring and summer. Bipolar disorder is characterized as "ups" (periods of mania) and "downs" (periods of extreme depression). Though these phases may change rapidly or slowly, bipolar depression may last until an effective treatment is found. Dysthymia is mild and more difficult to identify and may last for years if left untreated.