Extra Tricks To Prevent Depression In Good Manners

Extra Tricks To Prevent Depression In Good Manners
tips-to-get-out-of-depression

Depression-fighting tips

Medication can help depression. But a type of therapy called cognitive behavioral therapy (CBT)—which focuses on changing behavior, rather than talking about your childhood, for instance—can be an effective adjuvant to or even substitute for drugs. “It’s much more focused on what you seem to be doing and thinking that is keeping you depressed,” Simon Rego, PsyD, director of psychology training at Montefiore Medical Center in New York City. Some of its methods can be practiced at home, on yourself, with no special training. So here are some tips for breaking the cycle of negativity.

Don’t catastrophize

One way to sabotage yourself is to take a single event and treat it as an ongoing source of negativity. “People who are unemployed do this a lot,” says Rego. “They’ve lost their job because of the economy and they personalize it.”

It’s also unhealthy to catastrophize—focus on the worst imagined outcome, even if it’s irrational. For example, don’t let concerns about money escalate into the conviction you’ll soon be homeless.

Instead of thinking, “I’ll never get another job,” try to say to yourself: “I will get another job. It just may take some time.”

Stop ruminating

Ever clash with a colleague or fight with a friend and then keep obsessively thinking about it, amplifying the anger, stress, and anxiety associated with the memory? Known as rumination, this type of thinking is linked to a greater risk of becoming or staying depressed.

While reflection is a good thing, and may help you solve problems, rumination does the opposite.

If you catch yourself ruminating, studies suggest it may help if you try to distract yourself, meditate, or redirect your thoughts. Cognitive behavioral therapy often targets rumination because it can be so damaging to mental health.

Retire your crystal ball

Very few (if any) of us are blessed with the ability to predict the future. But depressed people will often convince themselves they know what will happen a day, a month, or a year down the line. And it’s usually bad, if not downright catastrophic.

Fortunately, our dire predictions rarely come true.

Try to stay in the present. It’s much more manageable and you’re less likely to blow things out of proportion.

Don’t dwell on the past

It’s pretty pointless to tell yourself you should have done this or shouldn’t have done that. You can’t change the past, but you can live in the present.

Just accept that you made the best decisions you could have made with the information or resources you had at the time. Hindsight is always 20/20, so best to try to just let it go and don’t beat yourself up for perceived missteps.

And do a rumination check; ruminating about the past can generate anxiety, just as worry about the future.

Reach out to others

A hallmark of depression is isolation. It can happen easily if you’re not working, or you’re avoiding people because you’re depressed. But reinvigorating or expanding a social network provides an opportunity to get support, perhaps even from people in the same or a similar situation, says Rego.

“Once you start reconnecting with people, you get a sense they understand,” he says. “You get positive advice and encouragement and it’s often done in activities that end up being fun.”

Stick to a structured routine

Even if you don’t feel like it, make sure you get up at a set time, eat meals at the same hour every day (even if you’re not hungry), and avoid lounging on the couch during the day lest it prevent you from sleeping well at night.

“People who are depressed tend to eat or sleep inconsistently,” says Rego. “Even if you’re unemployed or feeling down, it’s really important to set and establish a daily routine as best you can. This gives you a sense of regularity that can help with a depressed mood.”

If you can incorporate socializing into your routine, all the better.