Depression

DEPRESSION

Depression is complex with physical, emotional, behavioral, cognitive (thinking) and spiritual dimensions. Although you may feel negative about yourself, your surroundings and the future, you CAN take steps to help yourself:

1. Eat nourishing, regular meals.

2. See your physician for a checkup.

3. Adopt a reasonable exercise plan and use it. One Duke University and University of Colorado at Boulder study suggests that 30 minutes of brisk exercise three times a week is as effective or more effective than drug therapy.

4. Take a spiritual retreat. Even part of the day in spiritual practice such as meditation or prayer in a place apart from your regular activities is helpful.

5. Spend some time outdoors every day. Even though you may not feel particularly social it is important to resist the urge to isolate yourself.

6. Read inspiring words each day. A few moments reading and in quiet contemplation will refresh your spirit.

7. Ask yourself: Are my unresolved anger issues keeping me depressed? Do you have ongoing struggles with family members, friends, coworkers that are festering?

8. Examine your own negative thought patterns for the root causes of your depression. is there a need for forgiveness or do you have others you haven’t forgiven? Forgiveness paves the way toward freedom from negative events in our past.

9. Do not attempt to alleviate your depression with alcohol or illicit drugs.

10. Examine your boundaries. Are you violating your own boundaries by participating in destructive behaviors such as saying yes when you really mean no, or allowing others to take advantage of you? Healthy boundaries include being honest about your feelings, only doing for others when you truly want to instead of feeling obligated to do so, and standing up for yourself when needed. Healthy boundaries are essential to a healthy mood.

11. Start a journal and write in it daily. This will be particularly helpful when you seek therapy.

12. Talk to a trusted friend, one who can listen, avoids advising, isn’t judgemental and keeps confidences.

For more information, I recommend reading, “Boundaries” by Cloud and Townsend.