There are ways you can reduce depression. The conundrum with depression is the very thing you don’t feel like doing is the very thing you need to be doing and that is getting mobilized. In most self-help books, the first recommendation is to get out of bed and start living your life again. If you are feeling depressed, this is probably the last thing you feel like doing. It is however; the first thing you need to be doing.
Getting mobilized and back into your life is going to help lift your depression, especially if the depression is situational. If you have recurring depression or severe Major Depressive Disorder, working with a team of mental health professionals is probably going to be necessary. If you are experiencing situational depression, implementing the following tools can help alleviate depressive feelings now.
1. Increase pleasurable activities
The first thing to do is pull out your planner and write down specific times and dates you are going to do things that you find fun and interesting. Look up local events and plan to attend them. Write down times you are going to read your favorite book, watch a funny movie, listen to an interesting podcast or go to the park. By writing them down, you can now keep yourself accountable to your commitments.
2. Exercise most days of the week
Exercise releases feel good hormones and they are designed to do just that “make you feel good”. Set a goal to exercise on most days. By exercising most days, you are not setting yourself up for failure and at the same time, you are holding yourself accountable and getting the positive impact of exercise. Try exercises that interest you. Take a Zumba class or go walking at a local park.
3. Learn to express your feelings
A lot of times people come in to therapy expressing depression but when their feelings are examined, they are actually feeling scared, anxious or ashamed. Sometimes people are conditioned to only feel sadness, even when they feel other things. By learning to express all types of emotions, you can also learn to name your feelings and possibly stop mashing them all together.
4. Seek out the support of friends and family
Increasing emotional support during your time of need is going to be another important step you take towards recovery. Spend time with your family and friends doing things that you enjoy. If your family is a trigger for you, find a friend who is loving and supportive.
5. Seek out a therapist trained in Cognitive Behavioral Therapy
An effective treatment strategy for depression is Cognitive Behavioral Therapy. By finding a local therapist who specializes in depression and uses CBT can provide you the tools necessary to get control over the thoughts that drive your depression. Through the usage of CBT, you will learn to change unhealthy thoughts to healthier ones.
The good news is depression is treatable and you can start today. In fact, you can start right now. Call up a friend you have been missing. Go for a stroll around the block. Try all or one of the tips above and see if your depression can be managed.
What are other ways you have used to manage your depression? Please share below!
Amanda Patterson, LMHC, CAP , Mental Health Counselor of the Year by the Florida Mental Health Counseling Association, decided to become a therapist while attending Nova Southeastern University. She saw the need to help people achieve the life they wanted to live, while creating a life of her own. She completed her master’s in Mental Health Counseling and started a career in the juvenile justice arena. Amanda has been a therapist for ten years and has a private practice in Wellington, Florida, specializing in depression, anxiety, relationship issues, and substance abuse in teenagers and young adults. Amanda is a believer in holistic treatment and she practices veganism, meditation and yoga in her life. Find out more about her practice here.
To schedule an appointment, call or text Amanda at 954-378-5381 or email her at amanda@amandapattersonlmhc.
