Reward yourself for your successes. This can include taking a bath, downloading some new music, or lighting a fragranced candle. As you reward yourself for these small tasks, notice how you feel. You may feel a sense of accomplishment or an increase in your ability to do things. Keep the momentum going by making more and more goals.
You may have a favorite song that always makes you feel good or a song from a happy period of your life that always brings a smile to your face. Think about a song that you enjoy singing along to and put it on. Notice how you feel after listening to the song. For more information, check out How to Treat Depression with Music Therapy.
Choose a word or phrase like, “I am calm” or “Doing activities makes me happy” or “Enjoy. ”
If you overgeneralize (“Going to social events is never fun”), ask yourself, “What parts of this activity could be fun? What things may other people enjoy?” If you focus mainly on negative things and don’t acknowledge the positive things, start noticing what goes right. Maybe one thing went wrong, but there were three or four more things that went well. If you often jump to conclusions (“They must think I’m stupid”), ask yourself, “Is that a reasonable evaluation?” If you get lost on the “shoulds” and “should not haves”, remind yourself to stay present. Ask, “Is it fair to keep a past version of myself to this standard?”
If you find yourself asking, “What if?. . . ” find a way to distract yourself. This can include petting your cat or dog, reading a book, or going on a walk. Avoid getting trapped in rumination. Remind yourself that ruminating on the past doesn’t help your future. Say to yourself, “Things didn’t go the way I wish they would have, but I have the power to influence how things go right now. ”
Regular exercise is an effective antidepressant, and can be as effective as medication![6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Go for a hike, start a garden, or sit by a tree and read. Or you can find some grass, take your shoes off, and relish in the feeling of your bare feet connecting with the Earth. Invite a friend to join you at the park, or plan a picnic with family.
Find an activity that is enjoyable and that allows you to have creative influence. This can also include designing and constructing a playhouse, or making objects out of wood or metal.
Engage in yoga, meditation, deep breathing, qi gong, tai chi, or another relaxing activity. For more information, check out How to Treat Depression With Meditation and How to Ease Depression with Relaxation Techniques.
As you go about your daily activities, think about how they benefit you. For example, you may dread your morning routine, but instead, give thanks for the ability you have to take care of your body by cleaning it, nourishing it, and maintaining it. When doing chores or other undesired activities, be present as you complete the activity. Instead of thinking, “I hate mopping floors,” be conscious about the smell of the solution, the feelings in your body as you mop, the visual changes in the floor below you. Being present in this way can bring you to the now and remove negative feelings.
The hardest part is getting the motivation Meet up with a friend who is a good listener. Even if you meet up to watch a movie or tv show marathons, it can be helpful to be with someone face-to-face.
The hardest part is getting the motivation Meet up with a friend who is a good listener. Even if you meet up to watch a movie or tv show marathons, it can be helpful to be with someone face-to-face.
If you’re having difficulty motivating yourself, say, “I feel depressed right now, and I want to ease my depression. Being with other people can help. ”
Volunteer with a children’s after school program or offer to babysit for your friend. If children aren’t your thing, then organize a regular game night with friends.
Consider rescuing an animal at the shelter. For more information on adopting a pet, check out How to Adopt a Pet from a Shelter. If you’re not ready to commit to having a pet, offer to pet sit for a friend going out of town or volunteer at an animal shelter.
A therapist can help you identify your triggers for depression, work on coping strategies, and help you change your negative thought patterns to more positive and beneficial thought patterns. [14] X Research source
Most people with severe depression who take medication do not report a complete loss of symptoms. Depression medication is only prescribed through a knowledgeable physician, such as a psychiatrist or family doctor well versed in psychological medications.
Call your local mental health clinic and/or your insurer to see if there are any groups for therapy available near you.
