According to the National Institute of Mental Health, depression varies from person to person, but the symptoms may last for 2 years or longer. Symptoms include persistent feelings of sadness, hopelessness, a lack of pleasure in activities you used to enjoy, fatigue, sleeping or eating disorders or suicidal thoughts. Consult with your doctor or a licensed mental health professional if you think you might be suffering from depression.
Don't Isolate Yourself
Although one of the most common symptoms of depression is to cut yourself off from relationships, it's important to try and maintain your support network. According to Dr. Jeremy Pettit and Dr, Thomas Joiner in their book, "The Interpersonal Solution to Depression: A Workbook for Changing How You Feel by Changing How You Relate," many depressed people isolate themselves and may rely solely on one person in their life for support. This can potentially foster an interpersonal dependency in which you depend on one person to fulfill all of your social needs. You seek excessive reassurance, which may ultimately result in putting too much pressure on this person. They may reject you, creating a self-fulfilling prophecy where you end up confirming your own feelings of worthlessness.
If you find that this rings true, cognitive-behavioral therapy (CBT) may be one answer. You work with a therapist trained in cognitive-behavioral techniques to change your distorted views of yourself and others and develop insight into your dependency issues. You can ask for a referral to a cognitive-behavioral therapist from a local mental health agency or your health insurance provider.
Keep Busy
If you're depressed, you may feel a lack of interest in things you used to enjoy. You may feel like sleeping all the time, or you may not be getting enough sleep. You might feel like you're walking around in a fog, just passing time. According to Dalia Eliav in her book, "Goodbye Depression: Take Control of Your Life and Get Rid of Depression," keeping busy is one of the most important things you can do if you feel depressed.
Depression thrives on your negative thoughts. Eliav points out that if you fill your mind with alternative thoughts and keep yourself busy, your mind will be occupied with something other than the anxiety of depression. According to the National Institute of Mental Health, you should do something that requires your full attention and that you previously enjoyed. Even if you don't feel like it, try to do it anyway.
Exercise
Getting regular exercise can be an important component of dealing with depression. According to the National Institute of Mental Health, regular exercise can promote the production of endorphins and neurotransmitters---the "feel good" chemicals in your brain. Exercising outdoors or with a friend can also get you out of the house and provide social stimulation. Find an exercise you think you'll enjoy---you'll be more motivated to stick with it. Take a yoga class or a dance lesson or swim laps at your local YMCA.
References
- National Institute of Mental Health: Depression
- "The Interpersonal Solution to Depression: A Workbook for Changing How You Feel by Changing How You Relate"; Dr. Jeremy Pettit and Dr. Thomas Joiner; 2005
- "Goodbye Depression: Take Control of Your Life and Get Rid of Depression"; Dalia Eliav; 2003
