Managing Depression

 By Tim Kuss, LADC, LMFT

Several things influence the development of depression. Some people inherit depression. This means that their body does not work properly and they will probably need to use medications to stop their depression. Things that happen to us also influence depression. People who have bad things happen to them as children may continue to feel sad about these things long after they have grown up. The good news is that we can move beyond these effects by changing our behaviors and our thoughts. Things that happen to us and around us today also influence depression. The good news is that we can learn to cope with life events in positive ways and reduce the sadness and other negative feelings we experience.

Let’s try this.
1. What is one thing that happened or is happening to you that you feel sad about?
2. What do you think about what happened.
3. How have you acted related to what happened?
4. What have been the consequences of your thoughts and actions?
5. What can you do about the situation?
6. How can you think differently about the situation?

Would you consider taking anti-depressant medication? Why?
Would you consider going to individual therapy?

Complete pages 12 to 17 and 20,22,23 from UNDERSTANDING DEPRESSION AND ADDICTION by Daley and Thase

What are 5 ways to improve your mood?

Coping with depression:
People with depression often don’t want to get out of bed. However, getting out of bed and getting active is healthy for us. We also tend to want to stay in the house. It is better to get out of the house. Fresh air and sunshine work against depression. Activity, including exercise and work raise the level of endorphins so that we feel better. We may not want to eat, but a healthy breakfast will give us energy. It is also a good idea to set short-term achievable goals. Having daily goals that are measurable and that we can accomplish will provide encouragement and raise self-esteem. Practicing morning rituals will give us a good start to our day. Our habits can provide good structure for those days when we have low mood and aren’t sure what we want to do or if we want to do anything. Washing your hands and face, brushing your teeth and styling your hair can all provide positive feelings, while lounging around unkempt can contribute to negative thoughts and feelings about yourself.

When depressed we tend to want to isolate. We might think that we don’t measure up to other people, or that they don’t have anything to offer us. In this case we need to challenge the negative thoughts and practice positive behavior. Feel free to comment with your own positive skills for managing depression.