|
With the distractions and demands of day-to-day life, it is sometimes easy to overlook our mental and physical health, consequently increasing our vulnerability to depression and other health issues. The following are general tips to remind you of some of the key ways of managing depression and looking after yourself.
See Your Doctor
Make an appointment with your doctor to access appropriate medications, therapies and referrals to other healthcare professionals such as psychologists and psychiatrists.
Learn About Your Depression
Understanding depression, its causes, effects and treatments will empower you to take control of your recovery. The internet is a great resource but make sure you rely on credible sources of information and consult your healthcare professional for advice when needed.
Create Daily Goals
Having daily goals like showering, having breakfast, walking the dog or a small trip out somewhere can keep you moving. Remember to keep goals realistic, taking into account that the very nature of depression diminishes your motivation.
Be Social
When your mood is low, make an effort to see a friend. Although it may be the last thing you feel like doing at that time you may find it will probably elevate your mood than if you were alone at home.
Do The Things You Like Doing
Create a list of activities that have lifted your mood in the past and schedule them into your daily activities.
Carefully Consider Important Life Decisions
If you are having a severe depressive episode, try and hold off from making significant life altering decisions regarding work, relationships etc. until you believe you are capable of making a balanced decision.
Associate With Positive People and Avoid People Who Bring You Down
Try and avoid people who bring your mood down. Being with people that make you feel good can be a source of motivation and head you towards recovery.
Identify Stressors
Look at your lifestyle and decide whether there are certain stressors that bring on depression. For example, you may be working too hard or drinking too much alcohol.
Reduce Stressors In Your Life
Evaluate the changes required to reduce the stressors in your life and create a plan that implements these changes.
Learn To Relax
Stress can compound your depression by making you feel out of control. It is important to identify and undertake activities that relax and de-stress you. Healthcare professionals will be able to provide further stress-management techniques.
Be Kind To Others
Depression can turn a person inwards, but acting benevolently and helping someone else can take your mind off yourself while greatly lifting your mood. This could be something simple as helping a family member or something more demanding such as regular volunteering.
Listen To Healthcare Professionals
Keep in line with your healthcare professional’s treatment plan and allow your treatment to run its course. Some people decide to prematurely stop receiving therapy or taking their medication and this increases the likelihood of their depression returning. If your treatment is not working or you are experiencing unwanted side effects, it is important to discuss this with your healthcare professional.
Receive Help and Support
Allow others to help and care for you. Partners, family and friends in particular may wish to feel useful in helping you.
Have A Healthier Lifestyle
Cut back on unhealthy activities like smoking and drinking alcohol. Try to include more exercise in your weekly activity and include healthy foods in your diet.
Bright Light Therapy
Bright Light Therapy (BLT) is the key treatment method used for Seasonal Affective Disorder (SAD) a form of depression that most commonly occurs in winter and is generally thought to be a result of reduced light levels. BLT involves the administration of strong light via an artificial light source for specified periods of time.
Very little research into the efficacy of BLT has been carried out in Australia as SAD is more commonly found in countries closer to the north and south poles where sunlight is limited in winter. Recent research conducted overseas, has shown that BLT may be very useful for treating a range of conditions other than SAD, including uni and bipolar, major depression, ante and postnatal depression, bulimia, and ADHD.
Read more ...
Exercise
Exercise, for example, the type that strengthens muscles or raises heart rate and a sweat, may significantly reduce the effects of depression. Interestingly, people with depression tend to have lower fitness levels than those who do not have depression. Exercise is known to increase ‘feel good’ hormones in most people, and it has a number of benefits for people who have depression.
Read more ...
Relaxation
Learning how to relax can be an extremely helpful and useful thing to do. Relaxation can help you to better manage a range of problems including stress, tension, anxiety and depression. It can help you to perform better at work and remain calmer in almost any situation. It can help you communicate more effectively and, thereby, get on better with other people. Relaxation can also help you get to sleep and fall asleep again if you wake during the night.
Read more ...
|
