Take Care: How to Help Manage Your Depression
In addition to seeking treatment from a professional, there are some things that you can do to manage your depression:
• Tell your doctor about any medications that you are taking. This includes herbal supplements and vitamins.
• Take your medication exactly as your doctor prescribed it. Don't skip doses, cut down on doses, or stop taking it when you feel better.
• Inform your doctor about any negative side effects or problems with the medication. It may be helpful to write down side effects and when they occur.
• Keep a journal of how you are feeling each day, and share your journal with your therapist. A journal may reveal patterns of thoughts or behaviors that can help your therapist to improve your treatment. Visit our Journal Writing section.
• Keep all your appointments with your therapist, doctor, or counselor.
• Knowledge is power. Educate yourself about depression, your anti-depressant medication, and other treatment options. Become an expert on your own health.
Reduce stress. Find your favorite stress-reducing activity, and schedule relaxation breaks into your day. Some relaxation techniques that others have found helpful include:
• Listening to music
• Walking or light exercise
• Painting, drawing, or other types of art
• Meditation or yoga
• Deep breathing
• Visualization (imagining yourself in a happy and serene place)
• Reading. Visit PARC Recommends for a book review.
• Writing. Visit Journal Writing by clicking on Staying Connected and following the links
• Talk with your therapist about relaxation techniques
Take care of your body. Feeling physically healthy can help you feel emotionally healthy.
• Get plenty of rest (but not too much!). Try to stick to a consistent sleeping schedule. Getting the right amount of sleep can help to improve your mood.
• Eat well. Eating well is linked to feeling well. Visit our Nutrition Section by clicking on Healthy Lifestyle and following the links.
• Try to incorporate some physical activity into your life. Exercise can relieve the symptoms of depression. Visit our Exercise Section by clicking on Healthy Lifestyle and following the links.
Get connected to your community
• Are you interested in helping others or working for a cause that you believe in? Volunteering is an excellent way to get connected to other people, use your old job skills, or build new ones. Many retirees enjoy volunteering because it gives them a reason to get going in the morning. Visit our information on volunteering by clicking on Staying Connected and following the links.
• Keeping your mind active helps keep you sharp and alert. Visit our information on lifelong learning by clicking on Staying Connected and following the links.
• Social interaction is key to feeling fulfilled and keeping a positive outlook. Connect with others from across the country by visiting the section PARC: An Online Community.
Setting Small Goals: Triumph in Small Gains
Depression robs you of energy, motivation, and concentration. Routines that were once easy have now become a daunting chore. Try splitting big jobs into smaller, more achievable tasks. Here are some examples:
• "I need to…" "Clean the house"
• Try this small goal:Dust a piece of furniture or make the bed
• "I need to…" "Exercise more"
• Try this small goal: Walk around the block; do arm circles in your living room
• "I need to…" "Go grocery shopping"
• Try this small goal: Make a shopping list
• "I need to…" "Get up and going" (in the morning)
• Try this small goal: Get out of bed and take a hot shower
• "I need to…" "Be happier"
• Try this small goal: Pick some wildflowers, rent a good movie, or turn on some music.
Remember, loss of motivation and energy is a symptom of depression. Don't be too hard on yourself if you can't do things the way you used to. With treatment, your depression will gradually lift, and you will begin to be able to return to your routine.
Important: These strategies should be used in addition to professional help. Depression is a medical illness that needs the attention of a medical professional.
Next: Anxiety
