Clinical depression is a serious medical condition that no one should try to treat on his own. If you have been diagnosed with or suspect you have clinical depression, seek immediate medical assistance. However, there are times that you may feel sad or depressed, due to the circumstances in your life. This sadness is normal and is different from clinical depression in that it often has a specific cause and is temporary. Often, you can relieve and even "beat" this sadness by altering your behavior and perception of the situation. Talking about your feelings, with friends and loved ones, is often the best way to help you cope. However, if you do not have anyone to confide in, or would prefer not to, there are some steps you can follow to help ease your depressed feelings.
Step 1
Start a gratitude journal. At the end of the day, make a list of everything good that has happened and everything you have for which you are thankful. The list does not have to be long and you can list anything--even small things like waking up to a good song or having comfortable socks. The key is to retrain your thinking so that you focus on the positive, instead of the negative.
Step 2
Do something for someone less fortunate. Volunteer at a homeless shelter or feed the animals at your local rescue. The more time you spend on other people's problems, the less you will wallow in your own.
Step 3
Take a break. If work or family stress are pulling you down, take a mini vacation. Treat yourself to a massage or take a drive in the country. Catch an IMAX movie featuring an exotic location or just spend some time in a local park. Escape into a funny movie or book. Give yourself some down time, even if it is only for a few minutes.
Step 4
Get moving. Often, when we are sad, movement seems almost impossible. The truth is that exercise gets the blood flowing and releases endorphins. Once you start, you will feel inspired to continue. Try walking around the block for five minutes or play a favorite song and dance.
Step 5
Play with your pet. Pets give us unconditional love, reciprocate our affection and can sometimes do the funniest things. Watching your dog try to eat peanut butter or your cat go crazy over a laser pointer may be just the thing to lift your mood.
Things You'll Need
- Notebook, diary or journal
