It's normal to feel down and discouraged if you get bad news of some sort. Mild, moderate or major depression can result from something fairly minor, such as a bad job review or a bad grade, or from something major, such as a death in your family. Symptoms of depression range from fatigue and lethargy to a complete withdrawal from the social world. Fortunately, you can fight depression over bad news in several ways, including self-help techniques and, if needed, physician assistance.
Step 1
Talk to your physician about whether what you're feeling represents major depression. This should be your first step in fighting depression over bad news. Major depression is a serious illness, not a "weakness" or something you can simply shake off. If your physician diagnoses you with major depression, she'll outline a treatment plan that may include counseling, medication or both to help bring you out of your depression.
Step 2
Get active. If you're experiencing depressed feelings due to bad news but your physician says you don't suffer from major depression, you can help improve your outlook by engaging in physical activity. Try easy activities such as walking or slow bicycling, or learn a new activity, such as roller blading. Gardening may even help lift your mood.
Step 3
Get enough sleep. People who suffer from major or mild depression may also suffer from insomnia. You may find yourself awakening in the middle of the night and begin reliving your bad news, which can make it nearly impossible to go back to sleep. If you're having trouble sleeping, consider talking to your physician about prescribing a medication that can help.
Step 4
Eat a healthy diet with the potential to boost your mood. According to the website Helpguide.org, you should avoid skipping meals and eating junk foods with little nutritional value. Instead, focus on eating a varied diet full of fruits, vegetables and whole grains, and make sure to savor your meals. Foods with complex carbohydrates such as baked potatoes and whole-wheat pasta may help you lift your spirits.
Step 5
Practice meditation or guided imagery. These and other mind-body techniques potentially can help you fight depression brought on by bad news. However, you should make sure not to rely solely on these techniques if you've been diagnosed with major depression.
Tips and Warnings
- Avoid masking your depression with alcohol or drugs -- they can make your depression worse and harder to treat.
