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 prayer and meditation 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 God’s word daily. I recommend the One Year Catholic Bible or following the daily and Sunday Mass readings for Catholics. Regardless of which version of the Bible you select, spending a few moments reading and in quiet contemplation of God’s message will refresh your spirit.

7. Pray daily, attend worship services as often as possible.

8. Ask the Holy Spirit to reveal the root causes of your depression.

9. Use the Reconciliation Rite to clear away issues that are keeping you from a closer relationship with God.

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 your priest, pastor, minister or spiritual advisor.

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