Post by Mel on Jan 27, 2006 12:06:44 GMT -5
Four simple ideas for coping with mild depression: Talking, writing, distraction, gaining perspective.
Depression is an emotional state that can range from mild to debilitating, and the major forms of depression are best managed by consulting an expert, such as a counselor, family doctor or psychologist. In particular, a professional should be consulted by those experiencing more serious depressed feelings, such as thoughts of suicide or immobilization.
For those blue moods that are not major or of long duration, simple techniques (similar to those recommended by stress-reduction experts) can be beneficial.
Writing things down or journaling
Counselors say that writing down thoughts and feelings can be a good outlet. I have a journal, a simple notebook: I write in it when I'm angry, distressed about events going on in my life, or feeling blue.
"Feeling Good" by Dr. David Burns, a book based on a field called Cognitive Therapy, describes many techniques for helping ease depression. Many of these techniques involve writing. One technique is the "triple-column" technique. Write down in one column your thoughts. Write, in another column, the distortions or errors in your thoughts (there is a list of common distortions in the book). Then, in the third column, you dispute the distortions.
This is beneficial because the premise of the cognitive approach is that how you think, and the errors (such as exaggerations and overgeneralizations) in your thoughts, directly affect your mood.
I've found the triple-column technique particularly helpful at my job. I use it when a project goes wrong, and I begin to think I was the cause (or that I may be blamed anyway!). For people sensitive to criticism, the business world can be a difficult place with everyone competing for limited resources--salary, promotions, the most appealing projects. Just as an example, suppose you think: "I didn't do well on this project. They may fire me for not doing well." Write that down, then list the distortions. For instance, that statement contained distortions of: "all-or-nothing thinking," and "fortune telling".
Now switch to reality checking-mode to write down: "Why would they fire me for this mistake? I've made mistakes before and I'm still employed. And even if by some odd chance they did fire me, I could handle it. I've handled tough things before!" Write down anything that seems reasonable to you. Writing things down can get them out of your mind and onto the paper.
Talking to a Friend
You've heard the expression: confession is good for the soul. For a person who is feeling depressed, and may feel guilty and self-downing to start with, the word "confession" might be too weighty! Why not rephrase it more simply as "having someone to listen to you may be good for your soul." If you have a friend that you trust enough to be able to share some of your uncomfortable feelings, it helps.
And, such a friend is a particularly precious. A depressed person may have problems that differ from the everyday. We all appreciate that sharing problems--about jobs, money, relationships--with a good listener makes them easier to bear, but depression has many symptoms that may not be easy for the average friend to understand: the urge to do nothing, or guilt.
Guilt is sometimes a symptom of depression. A depressed person may feel guilty, sometimes for reasons that may not seem justified to a person who is not depressed. But being listened to attentively by a trusted friend can be beneficial.
Distracting yourself from your problems
Romance and suspense reading are often referred to as escapist literature. This label is often used critically. However, health experts recommend distraction as one of their tools. The depressed person seemingly cannot get away from his or her problems. Thoughts can run around in the head like the groove of a worn record. The idea is to distract oneself from the immediate thoughts, feelings, situations--for a few minutes or hours.
Sometimes, after rehearsing in an amateur symphony orchestra I played with, I found it literally impossible to recall what I was so worried about just two hours before. Listening to music is effective for this too. Do something you like to do, or try something that once gave you pleasure.
During depression it can seem as if your mind is focusing on many things at once, thoughts can go around in circles over and over. Focusing your mind on something else for even a short period of time may provide some relief.
Getting perspective
A depressed person has trouble getting perspective. Depression robs you of your perspective: of your job, your life, your family, the world. How to get it back? Some psychologists, even if they are planning some type of therapy that involves talking with a patient, like to suggest a few months of an antidepressant medication.
There are many of these medications, and although Prozac has been in the press as having produced unwanted side-effects for some patients; the many different types of antidepressants available, and there efficacy, has made it possible in many cases for doctors to select one that benefits a particular patient. The idea is that after medication is effective in easing the depression over several months, the patient is more receptive to what the counselor is trying to say.
When depression is eased, emotional balance and perspective are restored. These simple ideas may help.
Books for further reading on the subject of depression are "Feeling Good," and the "Feeling Good Handbook" by Dr. David D. Burns, M.D. The book "You Mean I Don't Have to Feel this Way" by Collette Dowling discusses depression, anxiety and anti-depressant medications in clear language.