Tips for Depression
By: Costa Provis, LCPC, CPC
One of the most commonly reported problems for people seeking therapy is depression. In fact, I have read that nearly 15 million American adults are affected by depression in any given year (almost 7% of the population) according to some statistics.
While we don’t have specifics about how many people live with depression in Chicago, it is safe to assume that regional factors such as weather certainly play into the dynamic (see our post on counseling for depression with a Chicago focus).
Depression can have many faces from actors who are celebrities, to professional athletes, to average people living and working all around us. It can range from mild to severe, and is usually no fun to deal with.
Many people participate in therapy because they are struggling with possible symptoms like feeling lethargic, unmotivated, sad, hopeless, and are looking for some guidance in managing their behavior and building strong coping strategies during these difficult times.
Let’s face it, when depression hits it is really difficult to see the value in many of the little things, let alone find the energy to get things done. During this time we often make unhealthy choices, often compounding the sadness and frustration. And to be sure, one of depression’s “best friends” as the two often come hand in hand.
There is no miracle quick-fix involved in treating depression, however if we try to modify our thoughts and behaviors along the way the intensity and duration of depressive episodes can be positively impacted. Here are some ideas for ways to help yourself during times of depression:
1) Small Goals
Set smaller, short term goals and feel a sense of achievement along the way. Getting things done, setting and reaching goals, and sometimes just forcing yourself into action can have strong benefits. For one thing, a little good self-esteem never hurt anyone, especially during times of increased depression. Sometimes this may feel like it’s a “fake it til you make it” kind of thing, and in some ways makes sense.
By faking it and getting things done like getting to the gym, shopping for groceries and preparing meals for instance, you can lift your mood. Sometimes doing these important day to day activities may not necessarily make you feel better right away, but they can stop you from digging deeper into the ditch.
2) Volunteer Your Time
Volunteer or help someone that you care about. Being charitable with time and resources can certainly make you feel better, and also might give some newfound perspective. Handing out food to those less fortunate than yourself, for example, is a good way to help the community and also give you a little better perspective about your own life.
It isn’t about downplaying or dismissing your own worries, or sweeping things under the rug, but rather to gain insight and perspective about the bigger picture. There are countless volunteer opportunities out there, so if this sounds like it might be appealing, please don’t hesitate to explore as many options as you can.
3) Socialize
Make and keep social plans. I know socializing is probably the last thing you want to do right now, but by being around others, you are more likely to feel better, joke around, and possibly have stimulating conversation. Nothing will keep a person feeling down quite like time spent isolating yourself. I understand that during periods of depression we prefer to hide away inside our homes, but it’s important to try and fight this urge as much as possible.
Think about people and activities that you really like spending time with, especially those things you enjoy when you aren’t feeling down. Write down some of your favorite hobbies or activities when you are feeling happy, and try engaging in these things during the down times. Again, I realize motivation is a fundamental issue with depression, but you owe it to yourself to try and push your comfort zone as much as you can.
4) Increase Physical Activity
You probably already knew this one but it is worth mentioning all the same. There is a direct correlation between the amelioration of depressive symptoms and some forms of exercise. We also know from research that almost any form of ongoing, regular physical activity has therapeutic value as it relates to a case of the blue. This is particularly true for certain types of depression, such as Seasonal Affective Disorder (SAD).
Some practical examples include taking a walk around the block, getting on a treadmill or going for a run. If these seem to involved, try just getting up and doing some stretching and include a little mindful breathing. It’s not about intensity but instead, movement. Finally under this point, if you have never engaged in formal exercise, it’s never too late to start. Be sure to read our post on how to start an exercise program here.
5) Counseling for Depression
When in doubt, therapy can really help. Talking about and processing your thoughts and feelings, along with having some external accountability on the goals you want to reach can really help lift your mood. Wanting to engage in positive thoughts and behaviors is one thing, but talking to a professional can certainly help with strategies to overcome specific obstacles.
Therapy is a way to also learn more effective/healthier coping strategies to deal with unhappy (or even uncomfortable) thoughts and feelings. If you are struggling with depression please consider making therapy an important piece of your success plan, because you don’t have to struggle alone.
Final thoughts
Depression can affect literally anyone, even people we idolize or those in the public eye. It can become really debilitating over time, and there are several ways to go about helping yourself during these difficult times.
If you think you might be depressed consider trying these 4 ideas; the results will be helpful. The most important thing to remember is that you are not alone, there are people and resources out there, so don’t hesitate to reach out for help.
If you are looking for a therapist in Chicago for depression and anxiety, be sure to read our handy guide by clicking on the hyperlink.
Note: If you are concerned that you may hurt yourself or someone else, please call 911 immediately or go to your nearest emergency room. The material on this website is not a substitute for medical advice.