How to effectively beat back depression

BY FRANK SALAMONE, LCSW

We live in an impatient world. Whether for cholesterol control, weight control, or mood problems, we’d prefer to “just take a pill.” We are less inclined to take a proactive approach. Strategic behavioral changes require effort and persistence. Meaningful improvement occurs gradually, the antithesis of our “instant gratification” culture.

However, for those of you currently experiencing symptoms of depression—and who are willing to make some effort—here is a list of effective strategies that may help you feel better. If you feel severely depressed, please also consult with a psychiatrist, as you may benefit from antidepressant medication (or in extreme cases, hospitalization). If you are in the depressive phase of bipolar disorder (manic-depressive illness), please consult with your psychiatrist before implementing any of these suggestions, to avoid the risk of triggering a hypomanic episode.

Talk about it. Psychotherapy can be very helpful, providing insight, support, and perspective. Talking honestly about your feelings is an important step, whether to a professional or to your family and friends. Viewing your depression as a “shameful secret” or “suffering in silence” will only delay your recovery.

Follow the light. Bright light is an antidote to depression. Expose your face to 30 minutes of direct sunshine daily (preferably in the morning) with your eyes open, but looking downward and away from the sun. Wear sunscreen and sunglasses if you like, as long as your eyes remain open; this technique won’t work if your eyes are closed. If you don’t have access to—or cannot tolerate—the sun, consider using a “light box” (www.sunbox.com). Also helpful: Always walk “on the sunny side of the street,” turn on bright lights when you awaken in the morning, and sleep with the shades open.

Sleep…but not too much. Get the recommended eight hours of sleep (or whatever is normal for you), but avoid sleeping longer than that. Many people try to “escape” by sleeping most of the day, which can make depression worse. One controversial treatment for depression involves staying awake for one 24 hour period; it is believed that missing one night’s sleep may “reboot” your system.

Stay connected. Focus on face-to-face contact over e-mails and Internet chatting. Make plans with friends and family…and keep your commitments. Don’t isolate yourself. Volunteer work can also help you, as you are helping others.

Do small projects. Staying productive will help your mood. Don’t let mail, dirty dishes or laundry pile up. An untidy, disorganized environment will only make you feel worse.

Be realistic about your moods. Your mood may fluctuate, so be prepared for it. Don’t set yourself up for more disappointment by having unrealistic expectations. It will take time and determination to recover from depression, so be patient.

Keep it simple. Don’t overextend yourself. This is not the time to remodel the house, change jobs, begin graduate school, move, start a new career, or end a relationship unless absolutely necessary. Wait until you are feeling better to make major life changes.

Eat regularly. Stay hydrated. Maintaining a stable blood sugar level is especially important when you are depressed. Focus on consuming six small meals a day, with an emphasis on protein, while limiting refined sugars. Eat a healthy breakfast within 30 minutes of waking. Drink plenty of water. Limit caffeine intake to minimize mood swings and dehydration. This is not the time for extreme diets or cleansing fasts. Preliminary research suggests that Omega 3 supplements may also help depression.

Limit or avoid sleep aids, alcohol, and drugs. Limit alcohol intake to one drink with food. Just be aware that alcohol is a depressant. Recreational drugs, like alcohol, can exacerbate depression. If you are struggling with addictions, join a local 12-step program. Prescription sleeping medications, and sleep aids (i.e., Melatonin, Valerian, Tylenol PM) should be used sparingly.

Allow yourself extra time. You will be moving at a slower pace. Even basic daily tasks take longer when you’re feeling depressed. Limit back-to-back commitments, whenever possible. Allow yourself some “breathing room” between scheduled activities. Always leave at least 15 minutes early to go anywhere!

Exercise and fresh air promote recovery. Try to get outside as much as possible. Walk, jog, read, or just eat lunch outdoors. Lifting weights, aerobic classes, and cardio machines at the gym will also help your mood. Exercise stimulates the production of endorphins, which are natural mood stabilizers.

These suggestions are merely a starting point. Take note of what is helpful to you. Create strategies of your own. And, if you’re one of the fortunate ones who doesn’t experience depression, clip this article and pass it on to someone who does; they will thank you for it.

Frank Salamone has been a practicing psychoanalytic psychotherapist for 20 years and maintains a private practice in Los Angeles. For information and to schedule your no-cost consultation: 323/934-1046 or visit http://therapist.psychologytoday.com/43895.

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