Mild to Moderate Depression Self-Management Techniques

Do you suffer from depression? If you have severe depression, please seek professional help. If you are already on medication, in treatment, and/or have mild to moderate depression, think about treating yourself, to help temporarily alleviate your depression. When we're depressed, we fall into patterns, and tend to restrict our activities. This means not attempting new activities, and stopping old ones that we enjoyed.

Make a list of things you find (or used to find) enjoyable. They don't have to be expensive, or take a lot of time. Everyone has different likes/dislikes, so it's best to personalize your list.

Some examples might be: spending time with loved ones (especially ones who don't increase your stress level); spend time with pets, playing with them, brushing them, walking them, etc.; read a favorite book or magazine; watch comedies; take a bubble bath; have a coffee/tea party, even alone. Get out your best cups and teapot or coffee pot, something that makes you feel special and lifts your mood. Try a different variety of tea, coffee or chai, take a walk or a drive, go fishing, treat yourself to lunch or a movie, etc, learn a new craft, or pick up an old one you've let fall by the wayside. If you can't afford to buy a book, movie, or magazine, go to the library and see what they have. Simply making small changes can make a difference. When you go out, take a different route, so you will see different places/things/people. Try going to a different grocery store, switch brands of items you buy. Try a new food or recipe. Small changes such as these can help because they will stimulate your brain and emotions, both of which are affected by depression.

Another thought is when you are out, buy yourself a couple of inexpensive items that you find interesting, enjoyable, or ones that inspire you. Wrap them up, and hide them. When you are in need of a pick-me-up, pull one out, and treat yourself. Who doesn't like to get presents?

When we repeat patterns, our thoughts don't change. That means when we're depressed, and keep doing the same things over and over, we stay depressed. Making small changes in our activities can affect our thoughts, and help alleviate depression. What are you waiting for? Make your list today!