Strategies to Combat Depression
Depression symptoms can cause the feeling of a gray filter overlaying every area of life. Mild to moderate depression includes symptoms such as: fatigue, lack of interest, changes in appetite, irritability, and malaise. There are behavioral strategies one can employ to help reduce these symptoms and experience a lift in mood and functioning.
- ENGAGE IN ENJOYABLE ACTIVITIES – this requires one to be intentional. Brainstorm about what used to bring you pleasure. This can be something big – attending a sports event – or something small – sitting with a special cup of coffee or tea. Maybe it is something that you used to do, but stopped and you can’t remember why you stopped.
- SPEND TIME WITH SUPPORTIVE PEOPLE – we all have people in our lives who bring us down and those who lift us up. Reach out and make a plan with someone who is genuinely positive and fun to be around. Call a friend or relative who you know cares about you. Even think about what you watch and listen to – are the messages helpful, encouraging, positive?
- ENGAGE IN PHYSICAL ACTIVITY – this one is especially hard when depression is present, but the rewards are well worth the extra effort. Moving one’s body results in chemical changes in the brain (increase in dopamine and serotonin levels) that help us “feel good”.
- CHALLENGE YOUR MIND – learn something new, do a puzzle, play a game, or read a book. Occupy your mind with something interesting. The distraction is great and you may experience a sense of accomplishment.
- AVOID TOO MUCH SUGAR, CAFFEINE, OR ALCOHOL – each of these substances will cause an initial boost, but that is often followed by a “crash”, which leaves us feeling worse than we did prior to ingesting it. Conversely, healthy foods such as lean proteins, vegetables, fruits, and whole grains can have a positive impact on mood. It’s also important to drink plenty of water on a daily basis. Many reputable sources suggest drinking water equivalent to your weight in ounces.
If these behavioral strategies do not result in satisfactory change, consider meeting with a therapist or psychiatric provider to determine the best course of action for you. For some, there is unpacking/processing of past experiences that needs to occur in therapy before one can successfully implement the changes above. For others, medication may help reduce symptoms and remove that gray filter that is impacting mood and functioning.
C. Delano