By Carole Milan Danis, MSW, LICSW

Depression can come in many forms: major depression, bipolar or manic-depressive disorder, chronic forms of mild-moderate depression, seasonal affective disorder (SAD) that affects people in fall and winter, and post-partum depression.

Sometimes, depression is severe, resulting in inability to work, participate in family life or function in other areas of life. Depression can occur once or reoccur. As a mental health disorder, depression is different from the blues, which generally does not interfere significantly with one’s ability to function and lasts less than two weeks.

Getting Help

No matter what level of depression you might be experiencing, seek an expert evaluation of your depression by a clinical social worker or psychologist or a competent physician with training in mental health. Clinical social workers, who provide the majority of mental health treatment in this country, are readily available in community agencies and in private practice.

Since depression can also be triggered by other physical disorders, like hypothyroidism or diabetes, seeing a physician is important if you have not had a regular check up in a while.

Depression interferes with life and robs you of joy and precious time. Yet effective treatments exist, including medications and psychotherapy. Some studies point to a combination as the most effective. Also, safe self-help strategies, which can help you cope while medication or psychotherapy takes effect, and can help you maintain your improved mental health, are also helpful.

Self-Help Strategies

One self-help strategy that many have found effective is to change your thinking about yourself, or self-talk. To those who suffer from it, depression has a voice of its own, making inaccurate and exaggerated claims about you, your life and the future. Generally, these messages are negative and hopeless.

Simply changing your self-talk from helpless (“I can’t”) to empowering language (“I choose not to” or “I may be able to”) can help relieve a sense of despair. This strategy is a big part of cognitive therapy, and there are a number of self-help books that can teach you how to use self-talk and other skills to help you with depression.

Depression Self-Help Kit

Another effective strategy is to assemble a Depression Self-Help Kit, which is a collection of plans, ideas and reminders you’ll put into effect if you become depressed. Assemble your kit when you are well so it is ready when you need it.

Anything that helps you cope, acts against the depression or inspires hope can be put in your kit. Your kit can include:

• Phone numbers of supportive family, friends, professional help, and other caring people;
• Comments, cards, notes and letters from others who think well of you;
• Things you have written about enjoyable pastimes and memories;
• Greeting cards, poems, prayers, and photos which have meaning to you
• A written or recorded description of how you feel and act when you feel well, in your own handwriting or voice, to bolster hope and remind you of the way life can be;
• A description of other times you were depressed and got better, to help you remember that you have succeeded in getting well before;
• Meaningful quotes and advice that inspire hope until you feel well again;
• Affirmations or mantras, with rhythmic repetition that is soothing and brings relief from the incessant voices in your head;
• Tips or reminders of things to do to feel better and stay well;
• Anything else you find helpful.

Put your kit in a safe familiar place that you can remember.

Suggested Practices

• Eat well-balanced meals
• Get exercise: swim, bike, run, walk, dance, stretch, do yoga
• Stick to established routines. Keep life simple.
• Set realistic expectations
• Spend some time with nature each day. Pets help, too
• Be gentle with yourself. You deserve it.
• Do whatever soothes you or brings you comfort. Do “soft”: wear comfy clothing, comfort foods and listen to gentle music.
• Fight isolation; connect with people. Isolation distorts perception. Connection grounds you and feeds the soul.
• Indulge your senses; get out of your head and into your body. Stop the chatter, calm anxiety and shake loose your depression with gentle exercise, dance or other movement, beautiful images and fragrances.
• Try creative expression like creating art, dancing or just playing.
• Use your imagination to take you to a safe quiet place.
• Make a gratitude list for your life.
• Accept your anger. Find a safe way to release it.
• Suspend “what-ifs” and judgments about the future until you feel well again.
• Resist self-criticism, perfectionism and “shoulds”.

Practice these tips when you are well. Add to your kit as you discover new tips or ideas. You can then take action, if depression comes, to act on your own behalf, a key to recovery and full enjoyment of life again.

Related Resources

• The Depression Workbook by Mary Ellen Copeland and Matthew McKay
• WebMd.com
• helpguide.org