How to Stop the Cycle of Clinical Depression
While there are no magical cures for clinical depression, there are several ways in which you can lessen the paralying effects of depression. In conjunction with following your prescribed treatment plan, here are some ways that you can stop feeding the disease, and start down the path to recovery.
- Difficulty:
- Moderate
Instructions
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1
Recognize that while clinical depression is caused, in major part, by chemical imbalances in the brain, there are environmental elements and daily habits and routines that will contribute to the disease.
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Evaluate your current situation. Of course, when you are clinically depressed, thinking about and starting to make changes is usually last on the list of priorities. However, taking small steps, and making small changes can significantly increase the success of your recovery, and ultimately reduce the chances of severe recurrences. The use of a private journal or blog can help you identify, in black and white, those elements of your life that need some improvement, change or elimination.
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Notice and record in your journal/blog what you do during any given day, especially what you were doing and events that took place in the days and weeks before the onset of the despressive episode:
-Did you lose your job?
-Did a family member or friend pass away?
-Were you the victim of a violent crime?
-Did a relationship (love or friendship) come to an end?
-Are you in serious debt?Other important elements to record include:
-Diet. What have you been eating? Lots of junk? Not eating at all?
-Drugs/Alcohol. Have you been drinking or using illegal substances?
-Information intake. What are you readind? What are you watching on tv, or DVD? What music are you listening to?
-Environment. Have you been cooped up inside? What happens when you go to the store, or out for dinner? How are you reacting to people? Are you getting any exposure to sunlight or hiding under your pillow?Reviewing this information can help you to recognize warning signs, triggers, and behaviors to avoid in the future. This information will also help you create a plan of action for the here and now.
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Make some changes in your environment. As a general rule, what you put in is what you get out, so if you watch disheartening shows, read sad stories, and listen to depressing music, your mind is more likely to get comfortable in these darkened surroundings.
-Forget about the news and current events for a while. News is filled with all things dark and depressing. Let it go for a while!
-Stop watching soap operas (day and night), and start watching DIY shows and programs that will inspire you to take up a new hobby.
-Start reading self-help books of an inspirational nature. Learn about something new, like personal finance, getting out of debt, improving family relationships, etc. Spark new avenues of thought.
-Turn off Nessun Dorma and Little Wing (for me, hide The Gorillaz). From classical to jazz to R&B, the world is FULL of music that will uplift your spirits and might even be a catalyst for movement! Don't believe me? Watch Moulin Rouge! Yes you Can, Can, Can!! -
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Change your living quarters. You don't have to go into an all-out remodeling spree, but changing furniture arrangements, hanging up new or different pictures, and even a different color of paint can serve to lighten up your mood! The mere act of doing these things involves movement and just a tad bit of exercise which in turn will boost your energy levels, even if only for an hour or two.
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Tips & Warnings
The main thing to remember in fighting clinical depression is that evaluation and change are necessary weapons. You can't dig yourself out of a hole, as the saying goes. You have to climb out.
Read "How to Deal with Clinical Depression" for more information about combatting clinical depression.
There is no substitute, including any of these suggestions, for professional help and treatment.
None of these suggestions have been offered in an attempt to portray clinical depression as a whimsical, easy to cure bad mood. These ideas are things you can choose to implement or ignore completely, and only serve as stepping stones on the path to getting well.
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- Photo Credit DS Waltenburg 2004
