Coping With the Blues
These are some simple ways to you can help yourself when feeling down. (Of course counseling is always a good option).
- Seek help early. Everyone gets blue sometimes, but if it lasts long, depression can get debilitating. Both counseling and medication take some time have a significant effect.
- Try to muster some positive thoughts to get out of negative thought patterns. Think about what you would say to your best friend, and apply it to yourself.
- Plan your day with some things you have to do, mixed in with some activities you enjoy. Rate your expectations of these activities, and then reassess how you feel after their completion.
- Break down difficult tasks into smaller increments (chunks that make it feel more doable).
- Give yourself credit for whatever you get done (think how you would do that with a friend).
- Remember that depression passes. Focus on living one day at a time.
- Don’t evaluate yourself or worth when you are down—be fair to yourself.
- Talk to an understanding, nonjudgmental person, where it is okay to talk about anything and for anything you are feeling is okay.
- Listen to or help someone else.
- Use whatever spiritual resources you are comfortable calling upon.
- Get some exercise, whatever you can muster – walk, run, bike, swim, etc. Take action.
- Get out in the sunshine as much as possible. If you must be inside, sit or work near a window.
- Eliminate sugar, caffeine, and junk food from your diet. Eating better leads to feeling better.
- Sleep well—be as consistent as possible with both duration and timing, especially waking up time.
- Read a funny or light book or watch a funny video. Listen to music that you enjoy.
- Get dressed; put on something that makes you feel good.
- Take a long, hot bath or shower. Practice stress reduction/relaxation techniques (try the stress link to the left). More can be found on the virtual pamphlets link on the self help page on the left.