The Truth About Depression

HOW DO WE DEAL WITH IT?

There are a range of ways to deal with depression, and often they are best used in conjunction with each other. The primary medical options are Cognitive Behavioral Therapy (CBT), antidepressant medication, and in some severe cases, Electroconvulsive Therapy (ECT). Education and coping strategies are also important when learning to manage your depression.

In this book, we're going to leave out the medical talk for the professionals and focus on coping strategies for the different symptoms of depression. Please, do not take this over medical help. It is supposed to be an additional aid. So if you have a severe case of this illness, make sure you see a professional for help.

Coping with the symptoms of depression

Behavioral Strategies:

· Set goals for daily activity. Plan full days of useful activity by making a list of the activities you are going to engage in at different times of the day. Try to stick to this plan as closely as possible.

· What activities do you enjoy? Try to increase the amount of time you spend on these enjoyable activities.

· Avoid comparing the way you are behaving or feeling now while you are depressed with the way you used to behave or feel before.

· Reward yourself for your efforts. Ask others around you to encourage and praise you for each small step you take. Recovering from depression is like learning to walk again after breaking your leg.

· If a task seems too difficult, do not despair. Break the task down into even easier steps and start again more slowly.

Loss of Appetite: Eat small portions of food that you particularly like. Take your time and do not feel under pressure to finish if you are eating with others. Drink plenty of fluids.

Sleep Disturbance:

· Get up at the same time every morning.

· Avoid sleeping during the day.

· Reduce tea and coffee intake if excessive. Take none after 4:00 pm.

· Do not lie awake for more than about thirty minutes—get up and find a relaxing activity,

· Try relaxation exercises.

Worrying or Inefficient Thinking:

Put your worry to a useful purpose. Rather than endlessly pinpointing your problems, pick out one or two that seem really important and make a decision to resolve the them. You may ask a friend to help you.

· Say exactly what the problem (or goal) is.

· List five or six possible solutions to the problem. Write down any ideas that come to you.

· Evaluate the good and bad pints of each idea in turn.

· Choose the solution that best fits your needs.

· Plan exactly the steps you will take to put the solution into action.

· Review your efforts after attempting to carry out the plan. Praise all efforts. If unsuccessful, start again.