What do i do if i am depressed?
I was recently asked this direct question: what do I do if I am depressed? It’s a simple, direct question, and I want to give you a straightforward and honest answer. Before we get started, though, it’s important to know a thing or two about depression. “Depression” is a bit like nausea in that it is defined by a collection of experiences rather than the cause of those experiences. So …
First and Foremost: Get Help
Since the causes of depression are many and since depression sometimes involves thoughts of hurting or even killing yourself, it is important to say first, foremost, and clearly – get help from a mental health professional like me. If you have been feeling sad in a way that won’t budge for at least two weeks, get help.
That said, here are some things you can do to start feeling better sooner:
Plan and Schedule At Least 1 Joyful Moment in Your Day
Your brain thrives on positive energy and the ability to anticipate a good time. Researchers have found repeatedly that your brain loves three things especially: when you get physically active, socially engaged, or challenged by a meaningful goal.
That’s why team sports are so great when we are growing up – it’s a three-for-one special. As adults, we tend to set down our baseball gloves (or your sporting equipment of choice) to pick up our laptops. We may have a meaningful goal, but we pursue it in isolation and physical stillness. To feel better and stay feeling good, we need to
Get moving - more days than not and active enough to raise your heart rate. For most folks, being active but not out of breath is ideal. Think of a brisk walk four times a week.
Socially engage - have a coffee with a friend, stroll with a spouse or family member, or get involved with a church or hobby group.
Challenge yourself with a meaningful goal. Hobbies are good for you as you build mastery in an endeavor you don’t need for survival. Take up a craft, an instrument, or another language. As you see yourself getting better and better, your brain charges for positive emotion.
In therapy, especially Cognitive Behavioral Therapy, this is often job #1. We find where you are doing these already and look for opportunities to expand. Growing positive emotion helps to push back negative emotions like sadness and fear.
“Growing positive emotion helps to push back negative emotions like sadness and fear.”
Care For Your Body to Care For Your Brain
Your brain is an organ of the body. It is often a reflection of the rest of your body. What the rest of your body needs, your brain does too. It’s the basics you have no doubt heard at every well-check, physical, or annual exam you’ve ever had.
Get routine sleep. Go to bed (lights out) at the same time every night. Get up at the same time each morning. If at all possible, get 7 to 9 hours of sleep per night (for adults; more for teens and kids). This usually requires turning off electronics 30 minutes to an hour before you plan to be asleep.
Feed yourself properly – especially at breakfast. Eggs or yogurt are ideal. Your brain cannot function without proteins and healthy fats with loads of vitamins. The meal plan your doctor wants for you will do wonders for your mood.
Get active. As already stated, think about more days than not for 20 or more minutes. For many (if not most) the ideal is intense enough to break a sweat but not intense enough that you are out of breath. Ask your doctor what is right and safe for you.
“What your body needs, your brain needs.”
Start a Gratitude Journal
. Daily bullet-point out three things about which you are thankful. You don’t have to write a novel. You don’t have to put anything profound. My journal has many an entry of “Today, I am thankful for my morning coffee.” Yet, this simple act (it takes less than 5 minutes a morning) trains your brain to look for and to find bits of your world to provide positive emotion.
Break THE Negative Thought Cycle
When we get depressed, our mind tends to go over the same ground repetitively. Books like this one help give you the tools to break those patterns. Working with your therapist or therapeutic group is ideal to learn the skills involved as we all need reference points when learning something new. You learn faster and better if you have the confidence that you are doing a new thing effectively.
That said, you break the negative thought cycles by (1) taking the time to slow yourself down, (2) identifying your thoughts and feelings, (3) challenging your thoughts and feelings against observable reality, and (4) replacing incomplete or false thoughts with more complete/true thoughts.
Get the Help You Need and Deserve
If thinking about any of the above feels totally overwhelming, that is a good sign that you need to see a therapist like me. When your brain is healthy, it finds ways to solve problems and feel better. When our brains experience depression, the steps to feeling better seem beyond reach - impossible to follow through. A therapist can provide the support you need to make small changes every day that catalyze a lasting recovery.
Depression is common. Depression is serious, Depression is treatable. For each of these reasons, if you, your spouse, or your teen is experiencing depression, contact me as soon as possible. I use research-validated tools like CBT to help you feel positive again.
Call today at 512-434-0716 for a free 15-minute consultation. Or hit the button below to schedule that call.
