Depression can be managed...
In all my years of practice, I have heavily relied on what I call the Trilogy of Depression Management...sleep, eat and exercise. Whether you are on medication or not, these 10 methods can be used to manage the impact of depression on your life. Medication will work better if you are also focusing on these 10 tools, and many choose the route of NO MEDICATION, and these can help with that choice as well. I will start with the Trilogy, then share 7 of my other tools that have worked for so many!
1. Sleep...it is the reset button in our lives. It is also a time our brain shuts down and activates a dream state that strives to solve our problems. Sleep is so important for the overall wellness in our lives, and if we are not getting enough for our needs, it shows. On the reverse, if you are getting too much sleep, you are not activating #3 on the list.
2. Eat...you are what you eat. Filling our shopping carts with 75% capacity of what is at the outside of the store aisles, vegetables, meats, dairy...versus the inner aisles of food that is highly processed, filled with preservatives/empty calories and low nutritional value is the key. If it takes you 30 minutes to prep your food, your doing something right! That means you are using fresh products that take time to cut, retain their nutritional value and help with our moods.
3. Exercise...are you a variety or routine person? If your variety...shake it up a bit: bike, kayak, walk, tennis, try something new! If your routine, set it and forget it...go to the gym, run your mile, lift your weights. Each individual is different, I strive for 3 days a week, 1 mile run, then lifting either arms or legs. Just move! It activates the feel good chemicals and is so good for your depressive states.
Other Ways to Manage Depression
4. Gratitude journal. We grow what we pay attention to and if we attend to gratitude, then more of the same will come into our lives.
5. Stop Complaining, Start Brainstorming Alternatives. When we can start training the brain to focus on what ifs in a positive way, we restructure our neural pathways to be more solution oriented. When we can seek and see solutions to our current state, we create a sense of hope.
6. Focus On You. People that tend to focus on what other's need to do in order to make themselves happier are in an elusive battle. We can't control others, we can only control ourselves and the environments we put ourselves in. It is easy to come up with the list of 20 things another person needs to change, much harder to make a list of self-reflection for ourselves. This is the only person you can control...self.
7. Compassionate Self-Talk. Write down all the things you say to yourself, about yourself throughout the day. Now imagine your good friend is sitting across from you, would you say that list to she or he? If the answer is "NO WAY", chances are great that your internal dialogue, the ways you talk to yourself, are contributing to your depression. Practice the art of "I am doing my best" each and everyday. Beating yourself up verbally, will only lead to more of the same.
8. Walk in nature. Nature heals. It gets us to "unstuck" the places we are stuck in. Anytime I am up against procrastinating, mindless television binging, self-coping skills that are negative, a walk in nature resets my brain and activates feel good chemicals to move my thoughts forward. Try it.
9. Talking with A Friend...Choose Wisely. The friend I am suggesting is a person that can listen. Does not jump to solve your problems, but creates the space for you to explore without judging you.
“Courage starts with showing up and letting ourselves be seen.” ~ Brene Brown
10. Get Out or Go In. I know, confusing message...which is it?! It depends. Go Out, if you have been in your head too long or have not socialized (yes, even introverts need socializing every once in awhile). There are multiple studies in the news recently that talk about the importance of socializing and staying social. It does not matter if social means you and one person or you and ten (probably not a place to start for socially anxious people). Go In, if you have been coping with your depression by only being with others, scared of your own thoughts, not being self-reflective/quiet at all. Go inward through meditation, mindfulness, breathing. Listen to what you are saying to yourself. Reflect on your next best step, not the next 10, but the next 1.
These are not exhaustive to what you can do to manage the symptoms of your depression. Certainly, talking to a therapist and going in to be evaluated for the level of your depression, the possible cause to rule out any physical or medical issues that may be underlying your depression and to get advice on the proper treatment recommended for your individual needs is vital. This list serves as a resource for helpful tools.
About the Author
Author: Christie Gause-Bemis, MSW, LCSW, Bemis Psychotherapy and Consulting LLC is a psychotherapist in the Madison, WI area. She is available by visiting her website at www.bemispsychotherapyandconsulting.com or by emailing: christie@bemispsychotherapyandconsulting.com
***The opinions expressed here are only those of the author and do not replace seeking treatment for self. The contents of this website are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition or treatment.