Additional Tips for Dealing with Depression Day by Day

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In addition to the scientifically supported treatments for depression, there are a number of anecdotal measures that you can take which may help lift your mood. Depression can rob you of energy, motivation, and the desire to do the things that you once enjoyed. Inactivity perpetuates depression. Staying active will distract you from negative thoughts. While there is no scientific evidence behind these treatments, common sense dictates that they will probably be of some benefit in lifting your mood. Try any of the following when you are feeling down:

• Dance.
• Do something nice for someone else.
• Give someone a hug.
• Laugh.
• Listen to music.
• Paint or draw.
• Phone a friend.
• Play with a pet.
• Read a book or magazine you enjoy.
• Sing.
• Spend time with other people (isolation may compound depression).
• Take a bath.
• Take a bike ride somewhere peaceful.
• Take a walk.
• Take a yoga class.
• Take an art class.
• Treat yourself to a massage.
• Watch a funny movie.
• Work in the garden.
• Write in a journal.

The National Institute of Mental Health (NIMH) recommends the following strategies to ease the burden on yourself while you are depressed:

• Be around other people. Isolating yourself from others is not healthful or healing.
• Divide major tasks into smaller chunks, set priorities, and do what you can.
• Do not accept roles with a great deal of responsibility.
• Do not accept negative thinking. Negative thinking is part of the depression.
• Do not engage in self-blame while experiencing depressed mood.
• Do not expect too much from yourself. This sets up situations of failure.
• Do not set difficult goals.
• Each day, find one positive reason to make it through the day.
• Participate in activities that make you feel better. Exercise, relaxation, and socialization are excellent choices.
• Postpone major life decisions. Don't change jobs, relocate, enter into or end a primary relationship, or make major financial choices until the depressive symptoms are alleviated.
• Recognize that the negativity is part of the depression and probably does not reflect an accurate view of the situation.
• Treatment takes time. Do not expect to feel better right away.