When you have clinical depression, it feels like a big, heavy weight has been put on your shoulders. It can be hard to function because everything you do becomes a huge effort. There are ways to combat the feelings of sadness, apathy and fear. After living with it for many years, my life has improved drastically by learning how to re-train my mind, and knowing myself better. Here are some useful tips to help anyone who is suffering and needs relief from the pain. Make sure to see your doctor and therapist, because they truly can help you, too.
Do one thing at a time
Make sure not to overload yourself with too many thoughts or activities all at once. Stop, slow down and concentrate on one issue at a time. This breaks an often intimidating and colossal problem into smaller, more manageable pieces. Focus your mind completely on whatever you are doing right now. Not what you were doing ten minutes ago, or plan to do, stay in the “now.” When distracting thoughts try to invade, just imagine them floating off into space. Acknowledge that they are there but don't dwell on any of them, just let them go.
When stressed, stop for a moment to gather your thoughts
That can be hard to do, I know, but it is important to stop what you're doing when upset, and regroup. It may take leaving a busy room for a moment, and going off somewhere to be alone. Take deep breaths and clear your mind for a few minutes, then return to what you were doing. A moment to refresh can break the sadness or upset you feel and put you in a better mood.
Don't add fuel to the fire
Avoid anything that is a stimulant, such as caffeine, or sugar when feeling really depressed or anxious. Choose healthier snacks and drinks to keep you from getting too worked up or having a “sugar rush,” which can make your mood crash later. The idea is to stabilize emotions, to a calm and rational level. So be careful what you put into your body. Try sugar-free yogurt, milk or other natural and healthy alternatives. Save the sugar for another time, when you feel better.
Try guided imagery
Guided imagery is listening to a calm and relaxing story with your eyes closed, letting your imagination focus on peaceful images. You can buy CD's or DVD's with professional therapists walking you through some relaxing scenarios like being in a garden or at the beach. I like the series by Belleruth Naperstek, called Health Journeys. Use these when you aren't driving or at work, because they can make you momentarily drowsy. This is OK because it is calming your mind. You want calm over sadness or depression.
Exercise or do something else physical to stimulate endorphins, or “feel good” chemicals
When you work out, do sports or any prolonged physical exercise, your body makes endorphins that can naturally help to improve your mood. If you don't feel like exercising, just do some housework, or work out in front of an exercise DVD or video at home. Just do whatever you can to move your body. I like to use my recumbent exercise bicycle (stationary bicycle.) Twenty minutes of slow peddling makes me feel more positive and relaxed. It jump-starts my brain into thinking of something other than sad thoughts. It can work just give it a little time to get used to it.
By being sensitive to your body's needs and doing things to help it, you can help your depression have less of a grip on everyday functioning. The more you practice these techniques, the easier they become. Some tasks become automatic eventually, like stopping to rest or deep breaths. It can help you along with whatever your doctor recommends. Anything we can do to help ourselves will make our lives easier and free us from the stronghold of depression, little by little. Be patient with yourself, and work on thinking positive.
You can do it.
