Everyone feels sad once in a while, but for the clinically depressed, that sadness is pervasive and interferes with their quality of life. If you are depressed, you may feel like you can't get out of bed in the morning, or that life is not worth living. There are, however, effective therapies and coping strategies.
Surviving a Crisis
Gretchen Rubin, author of "The Happiness Project," offers nine steps for making yourself feel better in a crisis. If you are clinically depressed and something has just happened to exacerbate that depression, Rubin's steps involve taking an action to alleviate suffering in the moment. Examples include moving your body, even if it's just walking around the block, reminding yourself of concrete ways in which it could be worse and making some small thing better. Maybe you take a moment to feed your pet a treat by hand, organize a single dresser drawer or run an errand for a friend or family member. The key is to jar yourself out of the moment and remind yourself that your actions do make a difference in both your mental state and your environment.
Moving Your Body
When you're depressed, exercise may be the last thing you want to do. However, according to MayoClinic.com, it is one of the most effective antidotes available. Exercise releases feel-good chemicals called endorphins, reduces immune system chemicals that can make your depression worse and warms your body, which can promote feelings of calm. If your depression carries a component of anger, a vigorous workout like boxing or running can help you release hostile feelings. Even if all you can do is turn on the stereo and dance to a two-minute song, you will have taken an action to make yourself feel better. You will have proven to yourself that you have the strength to fight your depression.
Cognitive-Behavioral Therapy
Cognitive-Behavioral Therapy, or CBT, is a remarkably effective short-term treatment for depression. According to MentalHelp.net, CBT therapists believe that depression is caused by a combination of dysfunctional thoughts and the maladaptive behaviors those thoughts engender. CBT posits that because these thoughts and behaviors are learned, they can be unlearned and replaced by new, adaptive skills. Another fundamental tenet of CBT is that if you change your thoughts and behaviors, you also change your mood. Because CBT is a short-term treatment, it may be affordable even for those with no health insurance. Community psychiatric clinics often offer some form of behavioral therapy as well as medication management. Many also offer sliding-scale fees based on your income.
