Depression Self Help

If you want to know how to beat depression, you should know that it starts with you.You need to want to get better, which is tough because your mood can be so low, that quite honestly it is hard to care. You need to focus on something worth getting better for. Your kids, friends, loved ones, holidays, anything you can focus on.

In the meantime lets get down to very basic self help.Beating depression starts with little steps. Some of this may sound pretty obvious, but you need to do very small things to help you feel more positive. For example you may find comfort in 1 room in the house where you spend alot of your day. If you are sat looking at a table gathering dust, then dust it. It will take 2 minutes but it will change a negative thought to a positive one. Here are some basic things to get you started on the path to recovery.

1 - Get yourself out of bed. Have a wash and brush your teeth. Put on clean clothes.
2 - Create a routine. If you don't want to leave the house that's OK. But try to keep busy. The longer you ruminate over things you can do nothing about the lower your mood will be.
3 - Get some exercise. Exercise releases feel good chemicals in the brain. We are more likely to sleep better if we include activity in our daily routine.
4 - Avoid too much alcohol. Keep it moderate.
5 - Try and eat a balanced diet.
6 - Avoid chocolate, very sugary foods and caffeine, they create a temporary high but followed quickly by a feeling of tiredness. Caffeine should be avoided in the afternoon or evening if you are struggling to sleep.
7 - Talk to friends and family. Don't evangelise about depression therapy and become a bore, but do talk a little bit about how you are and how you are likely to be feeling over next few weeks and months. Try to explain how it is likely to effect you and ask for support. You may need to explain that you do not feel up to your normal social activities at present, but that you still value their friendship. You will need your friends.
8 - If you have a good idea that something in your life is a factor in causing your depression, then seek advice and counsel from professionals before doing anything drastic.
9 - Suggested additional reading material as suggested by my Psychiatrist, Depressive Illness, The Curse of the Strong & The Mindful Way through Depression.

I find my concentration is poor when I am depressed and I have no interest in reading new books or watching anything particularly challenging on the TV. I do however take comfort in reading a book I have read before. There is nothing to make me anxious as I know what is coming and it doesn't matter if I don't concentrate on every word. Equally I will watch films or programmes I have watched before for exactly the same reason. This is an indulgence which you should cherish. Don't feel guilty. If it gives you pleasure and comfort, DO IT. If it takes your mind off the crap that is there all the time rolling around in your brain, then its good for you. Tell your family it's part of your depression treatment

If this doesn't work for you, find something that does. Try singing in the car as loud as you can to your favourite artist. Don't feel guilty if it's not cool or your kids/husband/wife thinks its crap. This is part of your treatment and if it makes you feel good, DO IT. Why not go to the golf club driving range and knock seven bells out of some golf balls and vent some of that inner frustration.

Whatever you decide, you have my permission to enjoy it and feel no guilt for the indulgence. You deserve to feel better.

If your bliss is food, take care that you don't over do it, same applies to booze.