A person who is clinically depressed may feel that life is hopeless and that there is no reason to get out of bed in the morning. According to the National Alliance for Mental Illness, depression affects 15 million American adults every year, with more women suffering from the disorder than men.
Change One Small Thing
When you're depressed, your circumstances may seem insurmountable. You may feel powerless to change your situation. However, changing one small thing in the world can remind you that your actions have an effect on your environment. Dr. Stephen Post, co-author of "Why Good Things Happen to Good People," states that showing compassion, benevolence and kindness alleviates negative feelings. Something as small as helping an elderly person load groceries into her car reminds you of your connection to other people and your ability to make things better. Volunteering, if you can find the energy to do so, not only gets you out of your home but out of yourself.
Move Your Body
Exercise releases mood-boosting chemicals called endorphins that can help bring you out of depression and anxiety. Nurturing your body is also nurturing your mind. You may feel tempted to lie on the couch eating junk food, but when you think about how you'll feel about yourself afterwards, exercise can start to seem like an attractive option. If running a mile seems impossible, try walking around the block or dancing to your favorite song. Remind yourself that your body is strong and powerful. If anger is a component of your depression, a vigorous workout like power walking or boxing can help you divert and exhaust intense emotions.
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 will 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.
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