Coping with Depression Symptoms

Tips for dealing with Major Depressive Disorder

Sep 21, 2009 Michael McGrath

Dealing with depression symptoms is possible. Strategies for coping with a depressive episode improve the possibility of a successful recovery.

Coping with depression is never easy. Clinical depression symptoms rob people of energy and motivation, making dealing with depression alone almost impossible. The first step towards recovery is seeking out depression help. Depression treatment, whether through antidepressants, psychotherapy or a combination of the two, can make coping with depression symptoms much easier.

Having said that, self-help approaches can make coping with depression easier. Without professional treatment, these steps are unlikely to cure all but the mildest of clinical depression, but when used in combination with professional depression treatment, self-help strategies can be very powerful.

Coping with Depression by Moving

Exercise can have a powerful effect on a person’s mood. Some studies claim a ten minute walk can improve a person’s mood for up to two hours, while other research suggests that regular exercise may treat depression as effectively as most antidepressants.

The problem, of course, is that depression saps a person’s energy. Getting out of bed can seem overwhelming, never mind heading to the gym or out to the park for a walk.

The key to successfully coping with depression is to start small and build on each success. While thirty minutes of moderate exercise a day may be optimum, even a five to ten minute walk can help treat depression. Trying to do too much exercise too fast will just overwhelm a depressed person, and the depressed mind is quick to condemn any failures. So keep early exercise regular, but light.

Exercises such as yoga and tai chi include aspects of medication and relaxation, two alternative depression treatments. Outdoor exercise exposes the depressed person to sunlight – a lack of natural light has been linked to some cases of depression, including Seasonal Affective Disorder.

Sleep and Depression

Depression often disrupts sleep patterns, causing either excessive sleepiness and/or insomnia. People with depression should try to sleep for a “normal” amount of time, which averages eight hours a night.

Practicing proper sleep hygiene can help people with depression influence their sleep patterns. Sleep hygiene refers to healthy practices that promote normal sleep. Tips for getting a good night’s sleep include:

avoiding heavy food, alcohol or caffeine up to six hours before bedtime
going to bed and rising at regular times
keeping televisions and computers out of the bedroom
using curtains to block light in the bedroom
using the bedroom only for sleep and sex.

Social Activities and Depression Symptoms

Depression symptoms include social isolation and withdrawal. Facing depression alone makes it difficult to evaluate the severity of depression symptoms and to muster the motivation to fight a depressive episode.

As with exercise, depression symptoms often make socializing seem like too much work. Possible sources for social contact include family and friends, church leaders, depression support groups and group therapy. Hard though depression makes it to connect with other people, socializing is an important way to cope with depression.

Other Ways to Cope with Depression

Other tips for dealing with depression include:

eat a healthy diet
keep a journal of thoughts and emotions, including coping with depression successes.
learn stress management techniques
restart hobbies or activities enjoyed before the depression
set small goals with rewards for attaining those goals
take an active role in psychotherapy treatments.

Setting Goals for Dealing with Depression

Above all, remember that coping with depression takes time. Setting small goals that can be attained is a much better strategy than setting large goals that cannot be accomplished due to depression symptoms.

Depression symptoms take time to develop, and will not diminish overnight. Accept this, and focus on every small victory won while dealing with depression. Successfully dealing with depression requires people to build on each success, and to be gentle with themselves when confronted with failure. Learning to deal with symptoms can greatly improve depression treatment outcome.

Resources

Mayo Clinic. (Retrieved 19 September, 2009). Depression (Major Depression): Coping and Support.

Saisan, J., Smith, M., Barston, S., Segal, R., Segal.(retrieved 19 September, 2009). Dealing with Depression

University of Maryland Medical Center. (Retrieved 21 September, 2009). Sleep Hygiene: Helpful Hints to Help you Sleep.

Disclaimer: The information contained within this article is for informational purposes only, and is not intended to be a substitute in any way for care and treatment by a qualified health professional.

The copyright of the article Coping with Depression Symptoms in General Medicine is owned by Michael McGrath. Permission to republish Coping with Depression Symptoms in print or online must be granted by the author in writing.

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