Self Help Techniques for Dealing with Depression
Many self help techniques are accessible to people dealing with depression. Many can be used in tandem with psychotherapy and antidepressant medication. It should be stated, however, that treatment by a mental health professional is essential. Consult with your therapist or doctor before trying any self help techniques.
Mental Health Self Help Options
- meditation
- self-hypnosis
- goal-setting and time management
- stress management
- relaxation techniques
- exercise
- support groups.
Meditation and Hypnosis
Your mental health practitioner may suggest either meditation or hypnosis to supplement therapy sessions and other treatment. Meditation can calm the mind and reduce stress, making dealing with depression easier. While hypnosis may be included as part of your psychotherapy, many self-hypnosis tapes are also available.
Goal Setting
People dealing with depression are often overwhelmed by life, and all the tasks they need to complete. Accomplishing one's goals is hard enough without the energy depletion that comes with depression. Goal setting teaches you how to break tasks down into smaller, easier to accomplish steps. Goal setting fights depression by helping people regain a sense of control over their lives. Regaining control over life also boosts self esteem and helps people with positive thinking.
Relaxation Techniques
Learning relaxation techniques can ease stress, muscle tension and anxiety. Progressive relaxation teaches people how to relax at will. Breathing techniques can help keep people grounded and calm. Relaxation therapy is often used along side cognitive-behavioral therapy.
Exercise
Exercise is a great tension-fighter. It can improve body image, confidence and self-awareness. Exercise also increases the level of certain neurotransmitters (endorphins) that are known to elevate mood. The trouble is – as anyone who's ever been depressed can tell you – summoning the energy to go to aerobics class can be very difficult. Start off slowly – even ten minutes a day is better than nothing. Exercise with a friend if possible, to help keep your motivation up. Even a simple walk around the block is better than nothing and is a great way to start exercising.
Certain forms of exercise, such as yoga and tai chi, will provide healing exercise and mind relaxation.
Socialization/Support Groups
When depression hits climbing into bed is often the easiest thing to do, but will not help the healing process. Especially during a depressive episode being in the company of others, whether they are people in a depression support group or just a group of friends, can help lift the cloud to some degree.
Think of things you like to do that are social. Go to dinner with some friends. Visit a museum. Have a picnic with your family or a few close friends. Go to a baseball game. Attend church or synagogue every week. Choose something that will stimulate your mind and body.
If you join a depression support group, attend regularly and be ready and willing to open up to the group.
Resources
Buchanan, A. (1995). Self help advice for depressed patients. Retrieved May 30, 2003, from www.mentalhealth.com/book/p40-dp01.html.
National Institute of Mental Health. (updated 2002). Depression [NIH Publication No. 02-3561]. Retrieved May 30, 2003, from www.nimh.nih.gov/publicat/depression.cfm.
