Coping with Depression
How to Cope with Depressed Mood Beyond Anti-Depressant Medications
Sep 11, 2009
People with depression can learn how to stop the cycle of depression from spiraling downward. Since thoughts, feelings and behaviors contribute to this downward spiral, people can cope better by becoming aware of, and taking control of, certain thoughts, feelings and behaviors. This article focuses on behavior.
Keep Normal Routines, Like Dressing and Preparing Meals
Getting through each day with depression can be easier if a routine is maintained.
- Getting showered and dressed in the morning, and continuing daily grooming routines at night will help create structure in the day. Making this effort to retain some level of functioning in spite of depression can help people feel a sense of accomplishment, and can prevent one day from blending into the next.
- Preparing meals — even if one's appetite is minimal — will also provide structure. Meals provide milestones in the day, i.e. lunchtime is a signal that one has "gotten through" the morning and there is only half a day left. People should prepare small meals, including comfort foods that seem palatable. Sometimes sweets may seem more appealing when depressed. Stick to healthy sweets, like fruits or salads or meats with a sweet dressing or marinade.
- Exercise lifts mood. Try to keep one's exercise routine going, even if it has to be scaled down some. Some is better than none.
Coping With Work When Depressed
As much as it might be difficult to get up the energy to go to work when depressed, work often helps people forget about their feelings for awhile. It is also important to schedule things that seem easy or pleasurable.
Putting oneself in pleasant, calming and soothing situations over time can have a positive effect on mood, even if one doesn't feel like doing these things. Even something like listening to music can help elevate mood.
How to Schedule Pleasure When Nothing Seems Pleasurable
But what should one schedule when depression can make nothing seem pleasurable? Try things that people never have time for, like looking at old pictures or watching favorite movies, especially comedies and lighthearted films. Try doing things that were once enjoyable. Choose things that are easy and don’t seem overwhelming.
Recognize that waiting for motivation to do these things is futile. The goal is to override the depressed feelings and lack of motivation by exposing oneself to pleasurable things with the full knowledge that there may not be any desire to do it. See it as part of the medicine.
Schedule at least one pleasurable activity or event per day. Taking control of behavior in this way works best if people plan and schedule what they are going to do the next day before going to bed at night. Plan on doing the most pleasurable or easy thing first, so one doesn't avoid getting out of bed, and so that one already has a plan upon waking.
Taking Control of Depression by Managing Negative Thoughts
People with depression need to become proficient at recognizing the thoughts-feelings connection. Depressed feelings often don't come out of the blue, they can be preceded by negative thoughts. Learning how to deal with thoughts through seeking out cognitive therapy can also help people cope in daily life.
All three of these things: feelings, thoughts and behavior, contribute to depression. People can take some control over their depression by actively taking control of their feelings, thoughts and behaviors. Even small things can contribute to recovery from depression and help people cope throughout the day.
Read more about: Treatment Resistant Depression.
This article is not a substitute for medical attention. Please seek the in-person advice and care of a medical or mental health professional if you are depressed.
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