Tips for Coping with Depression

We've all felt sad, unmotivated, or "down in the dumps" before. In some instances, such as following the death of a loved one, depression is a natural part of the grieving process. Clinical depression, however, is a condition characterized by feelings such as discouragement, sadness, isolation, severe fatigue, and lack of motivation. These feelings interfere with your everyday life, and when the cloud of depression still looms large after a couple of weeks, you may be suffering from a depressive episode.

Unfortunately, the stigmas in our society make it difficult to face depression head on. Just because it does not show up on an x-ray or blood panel, however, don't be fooled into thinking that depression is not a "real" disorder or is "all in your head." It may feel hopeless now, but rest assured there are measures that make coping with depression and depressive episodes more manageable. While they are not meant to replace professional help, these are some tips to help begin your road to recovery.

Start with small steps

When suffering from depression, even the smallest tasks can seem monumental. If feeling better were a simple matter of following a self help checklist, you wouldn't be reading this article. Unfortunately, it is not always what to do, but how to find the motivation. Here are a few small first steps you can take:

* Make a point to connect with other people for at least a portion of your day. Staying isolated allows negative thoughts and feelings to creep in, while connecting with other people gives your brain a much needed chance to redirect its focus.

* Get outside. At the risk of sounding like hokey new age advice, spending time in nature can help take the edge off of your depression by refreshing your senses and exposing you to sunlight, which affects your body's ability to produce the brain chemical serotonin. Exercising outdoors provides a double benefit, as it also releases endorphins and other mood enhancing chemicals.

* Make one daily goal for yourself. Think of treating depression as a chain of progressive steps, rather than looking for a "cure." Each successfully completed goal (a long walk, lunch with a friend) adds another link to your chain.

Practice relaxation techniques

Whether you are feeling depressed, anxious, or unmotivated, relaxation techniques can help restore feelings of balance. People with physical symptoms, like muscle pain and fatigue, are especially likely to benefit. Some helpful techniques include yoga, progressive muscle relaxation (sequentially tensing and releasing each muscle group), and deep breathing (slow, deep breaths from the abdomen which increase oxygen and flush out carbon dioxide.) A quick word regarding yoga: For years I ignored my friends who praised its benefits, until I took my first ever Bikram Yoga class last year. I was instantly amazed by how good I felt afterwards, so I can attest to its hype.

Recognize your cognitive distortions

I'll never snap out of it. I'm just being lazy. I should Ignore it and it will go away. If any of these sound familiar, you are not alone. Cognitive distortions are false statements that our minds trick us into believing. For example, the overgeneralization distortion tricks us into thinking a single bad event is likely to happen over and over again (I felt so uncomfortable at the party last night. Parties will never be any fun.) Cognitive distortions may not be the direct cause of your depression, but tend to perpetuate the false beliefs that stem from it. Learning to recognize these distortions for what they are can play an integral part in coping with depression.

While it may feel like there is no light at the end of the tunnel, remember that there are strategies for successfully coping with depression or depressive episodes. By starting with small steps, you can make the challenges seem more manageable, and slowly start to find your way out of the fog.

Sources: Dealing With Depression, Helpguide.
Grohol, John M. 15 Common Cognitive Distortions, PsychCentral.