Coping Strategies for Depression
- Give yourself permission to be depressed. Don't expect too much from yourself, since this will only lead to feelings of failure, which in turn perpetuate the depressive pattern.
- Try not to set difficult goals for yourself or to take on more responsibilities than you can realistically handle.
- Realize that you may have negative thoughts, but that they are just a symptom of the depression. As your depression gets better, the negative thoughts will go away.
- Postpone important life decisions until your depression is brought under control. If you must make major decisions, consult others who know you and can take an objective view of the situation.
- It is very important during a depression to avoid the use of alcohol or drugs. While you may feel temporarily better, this can lead to a very serious pattern of highs and lows which can ultimately create a negative spiral that is very difficult to get out of.
- Try to spend as much time as you can around other people. While this may seem impossible, it is better than being alone.
- Set some priorities in trying to accomplish tasks. Do what you can do, but don't expect that you will necessarily be able to do everything. It is often helpful to break major projects into small tasks, and to feel happy about accomplishing smaller goals.
- While it may seem impossible, try to get some exercise. Pumping up your heart for even half an hour every other day does wonders for your mood, and you can do
this by taking a walk or doing some gardening. Don't blame yourself, though, if you cannot accomplish as much as you think you should.
- Treat yourself, everyday if possible, to some activity that makes you feel better.
Take a walk in a park or have a bubble bath. Read an interesting article, listen to some music you like, or attend a social or religious function.