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Coping With Depression |
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How to Help Yourself if
You Are Depressed |
| Depressive disorders make one feel exhausted, worthless,
helpless, and hopeless. Such negative thoughts and feelings make
some people feel like giving up. It is important to realize that
these negative views are part of the depression and typically do not
accurately reflect the actual circumstances. Negative thinking fades
as therapy and/or medication begins to take effect. In the meantime: |
- Set realistic goals in light of the depression and assume a
reasonable amount of responsibility.
- Break large tasks into small ones, set some priorities, and
do what you can as you can.
- Try to be with other people and to confide in someone; it is
usually better than being alone and secretive.
- Participate in activities that may make you feel better.
Mild exercise, going to a movie, a ballgame, or participating in
religious, social, or other activities may help.
- Expect your mood to improve gradually, not immediately.
Feeling better takes time.
- It is advisable to postpone important decisions until the
depression has lifted. Before deciding to make a significant
transition—change jobs, get married or divorced—discuss it with
others who know you well and have a more objective view of your
situation.
- People rarely "snap out of" a depression. But they can feel
a little better day-by-day.
- Remember, positive thinking will replace the negative
thinking that is part of the depression and will disappear as
your depression responds to treatment.
- Let your family and friends help you.
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How Family and
Friends Can Help |
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The most important thing anyone can do for the depressed
person is to help him or her get an appropriate diagnosis
and treatment. This may involve encouraging the individual
to stay with treatment until symptoms begin to abate
(several weeks), or to seek different treatment if no
improvement occurs.
On occasion, it may require making an appointment and
accompanying the depressed person to the psychiatrist or
doctor for a psychiatric evaluation. It may also mean
monitoring whether the depressed person is taking
medication. The depressed person should be encouraged to
follow the psychiatrist or doctor's orders about the use of
alcoholic products while on medication. The second most
important thing is to offer emotional support. This involves
understanding, patience, affection, and encouragement.
Engage the depressed person in conversation and listen
carefully. Do not disparage feelings expressed, but point
out realities and offer hope.
Do not ignore remarks about suicide. Report them to the
depressed person's therapist. Invite the depressed person
for walks, outings, to the movies, and other activities. Be
gently insistent if your invitation is refused. Encourage
participation in some activities that once gave pleasure,
such as hobbies, sports, religious or cultural activities,
but do not push the depressed person to undertake too much
too soon. The depressed person needs diversion and company,
but too many demands can increase feelings of failure.
Do not accuse the depressed person of faking illness or of
laziness, or expect him or her "to snap out of it."
Eventually, with treatment, most people do get better. Keep
that in mind, and keep reassuring the depressed person that,
with time and help, he or she will feel better. |
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Source: 1994 edition of Plain Talk About Depression, written
by Margaret Strock, Information Resources and Inquiries
Branch, Office of Communications, National Institute of
Mental Health (NIMH). |
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Online Resources |
Additional Resources::
http://www.nimh.nih.gov/publicat/depression.cfm
http://www.nami.org/
http://www.depression-screening.org/
http://www.dbsalliance.org/ |
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