This post was first written on Inshape News in July 2012.
Depression can be experienced in many forms and with varying severity, from mild to severe or psychotic. However, there are a number of strategies that a person can adopt which will assist with their functioning and general well-being.
These are as follows:
1. Enhance the positive areas of your life. Engaging in activities that you enjoy is a helpful step towards overcoming depression. Ask yourself, “What have I stopped doing that I used to enjoy?”
Perhaps it is:
- Reading a book.
- Catching up with friends for a coffee or meal.
- Going to the park.
To overcome depression, spend some time reflecting on the positive aspects of those activities and remember times when you did them.
Try to increase the number of positive activities and events in your daily routine.
2. The way you think. One role for our mind is to generate our everyday thoughts. The way we think directly influences our mood and therefore our resulting behaviours. For example, if we think we are lazy, we may feel sad, which may result in us not being physically active. How we interpret our lives can be constructive and helpful or negative and harmful. How we think is an active choice. Negative thinking is an unhelpful habit that we can overcome with practise and persistence.
Just because we think something, doesn’t necessarily make it true. When you feel depressed negative thoughts can weigh on your mind. You may doubt yourself, wonder if you can cope, or feel like it’s all too hard. To overcome this, start by listening to that inner voice. Ask yourself, “What are you saying to yourself?”
Being aware of your negative thinking serves two purposes:
- Knowing your internal ‘chatter’ can act as an early warning sign that your thinking is not being helpful.
- Knowing your internal ‘chatter’ allows you to take action towards more helpful thinking.
Listen to your self-talk. Ask yourself, “Is it positive? Is it helpful? Would you speak to others the way you are speaking to yourself?” If the answer is no, then challenge these negative unhelpful thoughts and replace them with something more beneficial. There are various self-help books that can assist you to do this or you may wish to seek guidance from a counselor.
Replace negative thoughts with positive, helpful thinking. Challenge yourself to think differently and create new positive thinking habits.
3. Make positive choices. Often when we are feeling depressed we turn to food, alcohol, and cigarettes, as well as being inactive or reducing our social contact as a way of coping. Unfortunately these strategies may have negative consequences for us, especially if they are over used, particularly in the long term.
Broadening your decisions and considering the range of options you have may help you to consider other behaviours or actions that will benefit you.
If you’re feeling down perhaps you could go for a walk or if you find yourself seeking solace in the fridge choose fruit or another healthy choice.
Depression is a serious condition affecting a large proportion of the population. It is important that in cases of a depressive disorder — particularly a severe one — that a person seek assistance from an appropriate health practitioner. Psychology offers a number of therapeutic approaches and strategies to assist people in facing depression. It is important that you take steps that will best benefit you. Seeking help and adopting some of the strategies mentioned in this article may be helpful for you.