The Economy Is Down, and So Are You: What to Do
When profits, the market, and your own bank account dip, it's no surprise if your mood mirrors them. Depression is actually one of the ways your body sends a signal that something isn't working quite right and that you should be thinking of coping strategies to get your body and mind on the right track. If you're too busy to think of them while you're trying to do three jobs -- or trying to get a job at all -- use these steps to keep your mind under control.
- Talk it out. We're living in a world where there's too much talk. We've got talk shows, talking heads, and people who talk the talk but can't walk the walk. Funny, though, in a hypercommunicative society, many of us can't talk about anything other than sports, soaps, or why the media focuses so much attention on (fill in celebrity scandal of the day). The fact is, when it comes to reducing the effects of depression, the biggest cure may not be in a pill bottle, but in making sure you don't stay bottled up yourself. In treating minor depression, talk therapy for 6 weeks is 60% to 70% successful, and it's 90% successful when used in conjunction with drugs. How does it work? Probably by releasing feel-good chemicals and by helping you learn new coping strategies. Think shelling out for a therapist will stress you out even more right now? Just talking about your problems with your spouse or your friends, can help. (Try this trick to turn a bad mood around in just 30 minutes.)
- Go bananas. Eating a banana every day facilitates both the cross talk among your brain cells and the effect of certain neurotransmitters (such as serotonin and its precursors) that can make you feel better. These two effects may mean that eating a banana a day helps keep the therapist away by preventing recurring minor depression.
- Sweat it out. If you haven't exercised in a while, the thought of slipping into a pair of tight pants and a sports bra might seem depressing in itself. Exercise, however, has been shown to be more effective than many antidepressants in reducing major depression. Part of it may be because exercise boosts feel-good chemicals, and another part likely comes from the sense of purpose and accomplishment that regular exercise brings. Don't feel like it? Sometimes action has to come before motivation, and if you're depressed, you may need to act first in order to prime your motivational engine. (Read more on how exercise can counter depression.)
- Try yoga. This form of exercise is specifically associated with decreased symptoms of depression and increased mood, perhaps partly because of the deep breathing (which has relaxation and brain function benefits) that's done during the practice. (Never tried yoga? This simple sun salutation series is a good place to start.)
- Use guided imagery. Guided imagery isn't the screen of your car's GPS; it's actually a way of making you feel better. It's been shown to improve the ability to cope with depression, improve mood, and decrease stress. All you need to do is go to a quiet place. Start by relaxing and breathing deeply, then visualize yourself in different good scenarios: spending time at a favorite place, such as the beach; or practicing for a big performance at work and then doing well. (Do you breathe correctly? Try this tune-up.)
- Write at bedtime. Approach every day with an attitude of thankfulness. Impossible expectations lead to sadness. Try to write in a gratitude journal daily; writing three thank-you notes a day really does make it less likely that you will suffer depression. While you're at it, put some music on in the background. Music can improve moderately depressed moods; one study also showed that it improved heart rate and blood pressure.
While some signs of depression are easy to spot, many of us hesitate to call ourselves depressed. We'll write it off as being too tired or too stressed or justifiably sad. But if you chronically experience depression, and it's getting in the way of your life, it's worth mentioning to your doc. It's far better for potential employers, your family, everyone around you -- and for your own health -- if you don't think you have to be down just because the economic indicators are.
Read this article for some surefire ways to go from "blue" to "new you."
