Self-Help for Depression

If you are depressed be careful not place too much pressure on yourself. You should expect to recover but realize it may take time. There are many things a person can do that may alleviate depression such as staying active, exercising, socializing, and having goals.

Most depressed people lack motivation. Having goals - daily, short-term and long-term - may help. Goals that are too high may set one up for failure. Goals that are too low may hinder recovery.

Activities

Being active is helpful. Being engaged in any activity - mental or physical - can be very helpful. Passive activities such as watching TV are not usually of much help. Watching TV can be a great distraction for someone who is upset about a particular matter. But a depressed person may just not care about what's on the TV.

Being actively involved - being a participant in any activity - is much more stimulating and forces a person to be responsive. Many people also discover they are capable of doing more than they believed.

If you have been lying around due to lack of energy and interest, don't blame yourself.

Goals

Long-term goals can give you a sense of purpose and motivate you to take the steps to achieve them, e.g. training for a better job. If you are in the midst of a serious depression, don't overwhelm yourself or put too much pressure on yourself. Take small steps. Once feeling better, you can take on more.

Achieving small goals helps in a big way. The sense of accomplishment and confidence you get from reaching one small goal gives you motivation to achieve your next goal. Each small goal achieved boosts self-esteem.

Day-to-day activities/goals: Have big dreams, but keep day-to-day goals reachable. Many depressed people don't know what to do with their selves. It may be that there isn't anything that interests them. Sometimes interest comes later - after doing something for a while an interest develops.

Having to be somewhere at a specific time can motivate you to get out of bed in the morning. Having a job or school to go to each day is helpful - as long as you don't mind your job. Work or school is also a source of social contact. Being around other people is very beneficial and people who stay home all day often lack social contact. If you are unemployed or work at home, making regular lunch dates with friends can motivate you to get out of bed.

For those not ready to assume too much responsibility, taking one class at a community college or an exercise class can be helpful.

If nothing you do seems to give you enjoyment, then doing something constructive, such as getting rid of clutter in your home (one room or even one closet at a time) or painting the interior of your home (one room or even one wall at a time) will at least pass the time and you end up with a nicer living environment. You will appreciate the fruits of your efforts even more when you are feeling better.

Anything that gets you active, whether mentally or physically or both, may improve mood.

Staying active while you are feeling well can also help prevent depression from recurring.

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Socializing

Interact with other people – Human beings, even those who consider themselves shy, are social creatures. People have an innate need to ‘connect’ with other people.

Managing Stress

Prolonged stress appears to be a major risk factor for developing clinical depression.

There are various ways to reduce stress. Reduce stress through learning and practicing relaxation techniques such as deep breathing exercises, progressive muscle relaxation, meditation, guided imagery, self-hypnosis. Distract yourself with an interesting hobby. Exercise. Get a massage.

Relaxation Techniques include deep breathing exercises, meditation, progressive muscle relaxation, guided imagery, and biofeedback. Click here for more information on Managing Stress.

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Exercise

All forms of physical exercise relieve stress, but aerobics are particularly effective. Aerobic exercise burns off the stress hormones produced in the ‘fight or flight’ response. Aerobic exercise also stimulates the body to produce endorphins (naturally occurring chemicals that block pain and boost mood).

Yoga is a popular way of reducing stress. Most people prefer to take a class and let a qualified instructor guide them. Stretching exercises also help loosen up tight muscles.

See Effects of Exercise on Depression for more information.

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Diet and Nutritional Supplements:

Depression often causes a lack of appetite, which often leads to under eating. Adequate amounts of carbohydrates, protein, and even fat are necessary for proper brain functioning.

*Some antidepressant medications decrease appetite. Antidepressants that decrease appetite may cause problems in people who already have a lack of appetite. Other antidepressants increase appetite and may not be appropriate for depressed people who tend to overeat.

Both low fat diets and low carb diets can cause low mood. Adequate protein is also essential as some of the amino acids (building blocks of protein) are precursors to neurotransmitters such as serotonin, norephinephrine, and dopamine.

A deficiency in omega-3 fatty acids has been implicated in depression. Deficiencies in a number of vitamins and minerals have also been linked to an increased incidence of depression - the B vitamins in particular.

Dosages well above the recommended daily allowances are often used (therapeutic doses) when treating depression with nutritional supplements. When taken in high dosages, dietary supplements act more like drugs than nutrients and side effects or toxicity may occur. Click here for more information on Diet and Nutritional Supplements to treat depression.

Herbs / Other Supplements for Depression:

Herbs that improve depression may do so by increasing levels of mood regulating neurotransmitters.

St. John's Wort is a herb that appears to be as effective as prescription medication in the treatment of mild to moderate depression. Other popular 'natural' supplements that may be effective in treating depression are 5-HTP and SAMe. Click here for more information on Herbs and Supplements to Treat Depression.

Pets

Pets may help people recover from depression, particularly those who have isolated themselves socially.

Pets provide companionship, affection, and entertainment. They accept their owners without judgment. A pet is a great distraction from one's worries. Petting a cat or dog provides the physical contact that many people lack and usually lowers stress levels - even blood pressure and heart rate decrease. The animal being pet also relaxes in the same manner.

Many people feel that their quality of life improves significantly after getting a pet. Having a pet to take care of encourages people to take care of themselves. Pets are also great topics of conversation and encourage conversation with others.

***Pet ownership is not for everyone. Make sure you know what is involved in caring for the type of pet you want before you actually get one. The needs of some animals are much greater than others. Most people enjoy animals but many do not want the responsibilities of being an animal's main caregiver.

Healthy people handle stress better. Make sure basic requirements for general health - adequate sleep, exercise, and a healthy diet - are met.

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