5 Ways to Deal with Depression
By Claudia Lewis
Feeling down in the dumps, got the blues, feeling sad – there are many different ways that we
can phrase being depressed and there are many different causes. Depression can be intermittent,
or more long term, can be triggered by a particular event or emerge over time. Whatever the
cause of depression, it can be draining and overwhelming. When we are lacking energy, hope
and vitality, it really can be difficult to make the move towards change. While there are many
medications that help depression, there are also ways that we can address it in our everyday lives.
It may be difficult to begin taking action against depression, especially when the things that help
the most are the things that are the hardest to do. The key: start small and build on it.
1.Take Care of Yourself.
Make sure you:
Get eight hours sleep a night. Typically, depression involves problems with sleep – either too
much or too little. Try to develop a routine around sleep and keep on a schedule
Learn relaxation and deep breathing. Both these activities can relieve depression and increase
feelings of well-being (see instructions on relaxation on my website.)
Expose yourself to sunlight. Lack of sunlight can make depression worse. Aim to get 15 minutes
a day of sunlight by sitting or walking outside. If you live in a colder climate, the same effects
can be gained from a light therapy box.
Eat a healthy well-balanced diet to boost your mood. Eat regular meals of proteins, fresh
vegetables and complex carbohydrates and avoid sugar and simple carbs. Make sure your diet is
rich in B vitamins, as deficiency in these can trigger depression (good sources are chicken, leafy
greens and eggs.)
2.Cultivate Positive Relationships
Reaching out to friends can be the last thing you feel like doing, but supportive relationships are
an important way in which to buoy depression. While it is easy to withdraw from friendships and
social activities, isolation and loneliness make depression worse. Commit to checking in with
friends, engaging in some social activities, particularly ones that you have enjoyed in the past
and consider joining a support group for depression. If you have time, consider volunteering –
another mood booster and productive way of being around others.
3.Talk to someone
Our intimate and family relationships are important sources for wellbeing. If you can, open up to
someone close to you about what your feelings. Sometimes it is hard for people who have never
experienced depression to understand. Therapy is highly valuable for depression; a safe,
confidential place with someone impartial who can listen and support you in a non-judgmental
way.
4.Exercise
Depression often completely removes any motivation to exercise, but it has been shown to be a
powerful combatant to depression. Although we are still finding out exactly how exercise helps
depression, we do know that exercise increases mood-enhancing neurotransmitters and
endorphins, generates new cell growth and releases muscle-tension. Aim to exercise for 30
minutes a day. If that feels too daunting, then begin in smaller ways such as walking round the
block or taking the stairs instead of the elevator.
5.Think Positively
When we are depressed, there is a tendency to think negatively (see my forthcoming article on
negative thinking). Begin to carve into that negative thinking by focusing on the positive. One
effective tool can be to write down positives at the beginning or end of each day, to develop the
habit of thinking positively. Write down anything, large or small that you are grateful for or feel
happy about. This can begin simply, with gratitude for eyes to read, lungs to breathe and so on.
As time goes on, this can help your thinking to shift and provide a reference that can prevent you
from feeling totally lost.