Go Ask Alice!: Can I treat depression on my own?
- Engage in mild activity or exercise.
- Socialize and participate in activities. Go to a movie, a sporting event, or another event or activity that you enjoy. Participate in religious, social, or other activities.
- Set realistic goals for yourself.
- Break up large tasks into small tasks.
- Spend time with people and confide in a trusted friend or relative. Avoid isolating yourself. Let others help you.
- Expect your mood to improve gradually, not immediately. Do not expect to suddenly "snap out of" your depression. Often during treatment for depression, sleep and appetite will begin to improve before your depressed mood lifts.
- Postpone important decisions until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
- Pass on the alcohol and drugs. Substances that alter your mood may setback your progress in beating depression.
Wanting to pull yourself out of the depression tailspin is a brave decision. In addition to counseling and other treatments, many people find certain lifestyle changes can help manage depression symptoms:
While these tips can help, the catch is that being depressed can make people want to do the exact opposite of these recommendations — for example, having depression can make a person want to isolate themselves, avoid activities, and/or use alcohol or drugs. Some people find they need professional care in order to garner the energy necessary to be able to engage in these self-care activities. Wherever you begin, remember that positive thinking will gradually replace negative thoughts as your depression responds to treatment and self-care. Saying affirmations and remaining conscious of your surroundings will contribute tremendously to your recovery.
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