|
Depression affects millions of Americans. More than are ever diagnosed or treated. The stigma of being mentally ill, or the cost of treatment often leads people to live in pain and never reach their potential as a person. Although it is best to see a doctor, and for some severe depressions this is necessary, there are simple steps an individual can take to deal with this crippling disease. Often a person will recognize some symptoms of depression such as:
· A mood that is down, for the major portion of the day.
· Less interest in pleasurable, or previously joyful things.
· Weight gain or loss to exceed 5% of the body weight.
· The inability to sleep, or the propensity to sleep all the time.
· Noticeably slow thinking and acting, or an agitated state.
· Loss of energy daily.
· The sense that a person has no worth.
When the mildly depressed individual detects these symptoms there are some activities to undertake outside of therapy that can be helpful to lesson these symptoms, and enhance ability to function in daily tasks. Check with your doctor for the best treatment for you.
Exercise is a wonderful self-treatment. Aerobic exercise produces endorphins. These body chemicals produce a euphoric state. This is especially helpful to the depressed person who may have a deficiency in seratonin, another mood enhancing chemical. Exercise cleanses the body, gives the individual more energy, assists in weight loss, and encourages a healthy appetite. All of these benefits directly affects specific symptoms of depression.
Positive self-talk is another approach to dealing with depression. Cognitive theory states that how a person thinks directly affects how the person feels. Within the context of depression, how a person perceives themselves is relevant. It is important to say uplifting positive statements over, and over again. This can be done in a mirror, through written exercises, or the individual can tape his/her own voice and play it back to get maximum effect. Some statements that might be helpful are as follows:
“I am a capable and lovable person.”
“I can deal with the situations presented to me today.”
“Right now, I feel good about myself.”
“I love the direction my life is taking.”
“I can deal with any difficulty that comes up in my life.”
Sometimes depression can make the smallest tasks seem impossible. One way to deal with this problem is to break the task into smaller parts. It may seem like a lot of work to get out of bed and take a shower. But if this broken down into small steps, it can be accomplished. The person may encourage his/herself by saying, “I will just put my feet on the floor and sit here for a while.” When this is accomplished, the person will move onto standing up, walk into the bathroom, turn on the facet, etc. Breaking the tasks down make them more surmountable, and this can be helpful to the depressed person.
Along with the previous technique is the need to do things even though the person does not feel like it. The individual may need to attack each daily routine this way. “I do not want to go to work, play with my children, call the doctor, attend to the housework; but I have to do this in order to be well, so I am going to give it my full effort.” Attending to tasks one does not want to do is part of dealing with the heaviness that comes with depression.
Focusing on the needs of others, and expanding a personal perspective can be helpful for the depressed person. This could be getting more involved in spiritual activities, praying for other people’s problems, volunteering in any capacity, or just getting involved in a community group. Interaction can help to distract a person from their own problems, and give them a sense of self worth.
These are some simple techniques for coping with depression inside and outside of therapy. It is important to get the right kind of professional help, when that is necessary, but it is important to focus on health on every level with depression. If a person can take positive steps toward wellness on their own, it will speed their recovery, and enhance their self esteem for future trials.
| 
