Depression has many symptoms that cause sufferers to withdraw from everyday activities and from other people. Those who are depressed often get caught up in negative thoughts and feel hopeless. They will stay in the downward spiral unless they actively fight the depressive symptoms. Fortunately, there are many simple, but effective, techniques to relieve these symptoms and improve functioning.
Alternate Activities
When you're deeply depressed, you may not even want to get out of bed. You may feel like isolating yourself and avoiding other people and activities. Stan Popovich, author of the book "A Layman's Guide to Managing Fear: Using Psychology, Christianity and Non-Resistant Methods," states these symptoms can often be relieved by willfully doing an activity such as walking, exercising, reading, gardening or listening to music. The idea is to shift your mind away from depressed thoughts and gain a fresh perspective. If you have trouble motivating yourself, ask, "Is sitting around a healthy option? If not, what option can I choose right now to help me fight my depression?"
Positive Affirmations
Negative thoughts go hand-in-hand with depression. Popovich recommends fighting them by writing down positive affirmations in a notebook. Fill it with thoughts that make you feel good and positive statements about yourself. Include your talents, skills and accomplishments. When you start to feel down, read through the notebook to offset your negative thoughts. You can also read them right before bed to end your day on a positive note and first thing in the morning to start it in an upbeat way.
Realistic Beliefs
Depression often leads to unrealistic beliefs that try to make an unpleasant situation a catastrophe. For example, a depressed person who makes one small error at work or in her relationship may believe "I'm going to lose my job" or "My partner is going to leave me." When you catch yourself thinking in negative absolutes, you should challenge the unrealistic thought. Ask yourself objectively, "Is it really likely to come true?" If not. focus your energy on fixing the situation rather than worrying about a catastrophe that won't happen.
Support
Many depressed people feel a desire to others. The Mayo Clinic recommends fighting this by scheduling regular activities with family and friends. You may also wish to join a depression-support group that serves the dual purpose of getting you out around others and giving you a place to share your feelings with others who understand.
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