Six Simple Steps to Help Fight Depression

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Six Simple Steps to Help Fight Depression

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Disorders - Depression

Written by Richard O'Connor, PhD

Monday, 02 February 2009 11:56

This article shares six easy to follow steps for fighting Depression.

Get help. Don't be ashamed of needing medication, and don't give up until you find something that helps. And see a therapist.
Identify your feelings and moods. Depression is a self-destructive effort to avoid feeling. Accept that emotions are natural and helpful. Learn that mood changes don't come "out of the blue" — they are always started by an event, a memory, a dream. Use the Mood Journal to identify what starts your mood changes.
Challenge depressed thinking. People with depression remember and blame themselves for bad events, while they forget about and give others credit for good events. Their low expectations mean they often don't prepare adequately and give up too easily. Worst, they think they are essentially different — damaged somehow — from other people. These are all learned habits of thought that can be unlearned. Pay attention to your assumptions and beliefs.
Let others know. Depressives fear intimacy more than most people. We put on masks for the world, because we believe our true selves to be shameful, unworthy. But this belief is wrong. When we're with someone we can trust, sharing our thoughts and feelings — even if they seem unimportant — is good for us.
Take care of your self. Learn to pay attention to messages from your body. Depressives abuse themselves by not eating right, not exercising, then expecting to work 12 hours straight. They will deny a minor ache or pain until they have an ulcer or a chronic back condition. Take time for moderate exercise, eat healhy but delicious meals, and allow yourself some pleasure in life.
Practice detachment. We spend far too much time and effort trying to control things that aren't worth the struggle. Many things that worry us are really unimportant; we've just gotten overinvolved and lost our bearings. We may find that we're trying to change things that we realistically cannot change. Instead of battering your head against a brick wall, learn to walk away.

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all alone

i am lifes fuck up. the world should have used a condom. sorry for all the miss spellings. im not so bright. iand i always seem to be appolagizing. my aufal gramer is one of the main reasons i have social anxity. witch leads to various forms of depretion. im not saying im stupid. its just over time i keeped thingking i was so i started to belive it. people like me need to helped at an eraly age. cuz if you wonder to far away some times its imposible to find the right path. no one wants to admit thire crazy. that inforation needs to be chanaled to the right people and takin care of very delicatly. im way passed sane. im dieing of cancer, and i have herpys,and hiv. it hurts so much to admit that i stop breathing. i have socail anxity disorder, manitc depresiv, aksesiv compolsiv, psychotic scisofrenit and i need help. but i cant even look in a mirror anymore. suicide is my way out. it will provent me from harming anyone when i snap. it would be one less person you have to wory about sleeping with your douter. so theres no chance for little fucked up ofspring to fuck up peopls dreams. ill do it, but this is the only whisper you'll hear about my death. ill make it seem like every things fine and ill go away. brak all ties tell friens and family i hate them and never want to see them again and leave no way to contact me. after i get to my new location ill find a nice hoel to cral in, and be free of one hell just to begin another. but i deserv it. if your like me, and you know. you should do the same.

no one , May 03, 2009

-2

Teacher/social worker/mental health advocate

Hello there. My name is Amy and I would sincerely like to help. I know it must feel that there is no way out of the pain you are experiencing, but there is. People do care and love you, and I am here to tell you that you can get the support you need. Please...take the time to think about what you're doing. You're in physical and emotional pain right now, and killing yourself will be a permanent solution to this. There is no turning back. What you're feeling is temporary. It will get better. Email me at \n This e-mail address is being protected from spambots. You need JavaScript enabled to view it '> This e-mail address is being protected from spambots. You need JavaScript enabled to view it and let's see what we can come up with. God loves you, and so do I.

Amy Bonin , May 03, 2009 | url

Teacher/Social Worker/Mental Health Advocate

Sometimes when we are feeling this low, we think that there is nothing that can be done to get out of it. I am starting a new website with information about what to do NOW when you're feeling this way. It discusses coping skills and anger management strategies. Might do you good to take a look at it.

http://mentalhealthresourcesandinformation.blogspot.com/

Amy Bonin , May 03, 2009 | url

♥ ♥ ♥ ♥ Big hugs to you & lots of warmth ♥ ♥ ♥ ♥

♥ ♥ ♥ ♥ Big hugs to you & lots of warmth. ♥ ♥ ♥ ♥

Someone Who Care , May 03, 2009

♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥� ��♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥� �♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥ ♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥

Saw your note and was very concerned. You are in my thoughts. If I could take away your pain, I would in a second. I'm so sorry things have been painful. Big hugs to you. You are in my thoughts. ♥♥♥

Crystal Ehrlich , May 03, 2009

...

Hi. My name is Rose. I saw your comment and wanted to let you know that someone out here is thinking about you. I know it has to be hard right now but there is help out there and those who are willing to help you. Sending prayers and hugs your way.

Rose Burkholder , May 03, 2009 | url

You're Not Alone!

As much as it may feel like that, you are not alone. It took me a long time to figure that out, but once I did, I began to recover. I can't solve your problems for you, but I can tell you that there are people out there who care and who are with you. You're in my thoughts!

xoxo,
laura

Laura , May 03, 2009

hugs to you

to "all alone"
you are not. we are listening and we have been there. your time is not up despite the feelings you have. you have a lot to give and offer the world and you have a lot to share. that is a gift that you will take away if you kill yourself. so please hang in there and reach out to those of us who care.

please call 1-800-SUICIDE and talk to someone.

big hugs to you.

Christine Lu , May 03, 2009 | url

Thinking of you

I just wanted to leave a note to say that I'm thinking of you and hoping that you'll be okay. You are very brave to talk about your feelings. You seem like a really sweet, compassionate person, who has so much to offer. There are many of us out here who want to help. Please don't give up. We won't give up on you, that's for sure.

Hugs,

Jill

Jilly O. , May 03, 2009

Hang in there

Hiya. So sorry to hear of your misery. Believe me, I've been there and often still am. There's not much I can say that will probably really help, but I just wanted you to know you're not alone out there and that many people do care about you and wh
at happens to you. I also know things *can* get better with the right help. Take care and lots of hugs to you. Please get in touch with me if you want to chat or feel it would be helpful in any way. Kaz xxx

Karen , May 03, 2009 | url

National Suicide Prevention Lifeline 800-273-TALK (8255) :: 1-800-SUICIDE (1-800-784-2433)

There are a lot of people in the world who care about your well-being and I am one of them. Call 1-800-SUICIDE to talk to others.

countersuicide , May 03, 2009 | url

You are lovely

If you are alone, than I am alone. Although I feel so alone, when I hear you speak, I no longer feel alone. Please don't leave this world. I know that the world does not understand you, but that does not mean you are not special. You are VERY special, and beautiful and there are people like me who appreciate you, for being so very strong. What if you're not crazy? What if the world is crazy and you're the only one who truly understands. In that case, then I am not crazy. There are sprinkles of beautiful people who DO understand your pain, and lonliness, you fear and doubt. Talk to US. WE understand. Talk to us so that we no longer feel alone. This e-mail address is being protected from spambots. You need JavaScript enabled to view it '> This e-mail address is being protected from spambots. You need JavaScript enabled to view it . You are loved, you are special and you are important. Even if you don't know it right now. The only reason I'm still here is because someone like me reached out and I grabbed their hand. Now grab my hand. And breathe. And believe.

Kendall , May 03, 2009

Stay Strong, My Child

Hi, my name is Judy. I looked back over your post to see if you said what your name is, and you said, "no one." That can't be true, because I'm talking to you right now. : )
So what is your name? I'm a mom. How old are you? Are you close to your mom? I know that if my son chose to leave without giving me a chance to say goodbye, I would be devastated. You don't want to do that to your family, do you? To face losing you from cancer is bad enough, but for you to leave early, especially at Mother's Day, would be unbearable. Please don't do it. God loves you more than you could ever imagine, and I love you, too. Please read Psalm 121 to help you get through the dark days.

Judy , May 03, 2009

-1

...

No one is like you. No one is like me. I don't have all the right answers to your life, nor mine. But do know, you are not alone when it comes to the depths of pain. You are not only hurting yourself, and your loved ones, but you are hurting the world by giving up hope. Each day you wake up, you are fighting to survive all this tragedy you life with, that most others do not. And this I guarantee you, conquering a pain like that, comes with great strength beyond wisdom. You are much smarter than I think you realize. What happens if you fall? Should all people with mental illnesses just die? People with cancer? With herpes? People with HIV? Should we just give up on finding cures for anyone? Should anyone who falls sick, just die? To survive this is something a hero does. The world needs more people like you; fighters of the greatest challenges we face as humans. Because the greatest things in life are worth fighting for. How will know what true happiness is, if you've never lived without it? I believe in you. Email me if you need me.

Just a person. , May 03, 2009

Depression i guess...

I suffer from depression, i know i do because out of the blue i feel really bad about myself for no reason, all i can think about is how i am totaly alone. I am just going to go out and say it, i am only 16 and i really feel like i want to kill myself. The thing that most annoys me is how i just can't open up to anyone i know, or anyone around me because i know they will just laugh at me and tell me to go through with whatever i want to do, i can't get involved in conversations with my friends because i just never know what to say, and i just feel like no-one cares, it doesn't help that i am left out of everything, i'm bullied at school and at home and constantly being called a 'miserable bastard'. At first i thought people were joking but recently i have realised that it's true, i havn't been genuinly happy in a long time.

I am just hoping that opening up like this might help me, but things can't get worse so i'm giving it ago before i actualy top myself.
sorry if i sound miserable, i don't want to, i just...hell i don't know how to justify that...

Luke , May 07, 2009

how should i begin

it just seems hopeless man i know i have friends and family but it just feels like there is something missing from me i dont know if it is depression or hopelessness

gregory castelin , May 12, 2009

Life Unfortunetley

Hey There, I just got up This Morning Feeling like my old shitty self, Ive read a coupld of these and some actually sound just like my self ,.Of course not any of our cases are the same ,Dude who Just wrote that mesage above ,I tottaly know what u mean ,,Ive always been teased at school . well i always was a fat guy ,,Never really had or has ANy REAL friends,,,After coming home from school Ide almost always had arbuments with my Mom Boyfriends or watever... smilies/sad.gif

so finally ,,,i dont know why but this is the honest truth,,in Grade 10 ..I started tgo throw Up and bInge eat...Suddenley after throwing up Jus a month ,,i Noticed a Bit of weight falling off my ,,,I know This must seem sick,,,BUt no lies,,,After about a year I droped from 225 down to 140 - 150 ,.,I was skin and bones , My mom did know ,,she though it was me exercizeing at school and stuff like that ,,UNTil She started to find Puke bags In my room ,,(Gross i know) Not Only that ,,But i got a faulse sence of being cool now cuz im skinny ..BUt everyone it was just and fauls sence of hope...Still I was the same Depressed person with a whollleee other problem...I know I have so much more to say ,,but if i wrote it all down it would be a book ,m,JUst like im sure other people on here can write as much, Well im 20 now ,,and i still live at home with Mommy ,,and well MY mom and her Boy friend are beig posted back to A place called NEWFOUNDLand ,,And Im jus even more depressed about that,,Im 20 i have no education ,,im always feeling like SHITT!, I do tell my mother how i feel sometimes ,,BUT she Jus says ,,WELL GO TO THe DOCTOr,,,,Anbd TO tell youy The truth Everyone,,,I dont know how to go about my Life,,,I feel Like a Loser all day Long ,,,well Bye everyone ,,I feel a bit better letting it out ,,well jus a lil bit......

Sheldon , May 13, 2009

struggling to cope

Hello ,Im David 44 years old.for the past weeks im struggling to cope.im married,and also started a relationship with another women who i love a lot.i know its not correct,this is one of the things that gets me down.but the biggest problem i have is i do strange things,i dont know if its jealously,or depression.if my partner doesnt have time for me,and spends it with others,i get depressed.i want her to myself.I had big drams as far as my work was going and they have recently gone pair shaped.i cant see myself getting out of this mess.
what i would really love is a freind to chat with.female freind,who i can tell all my problems to and who maybe able to help me.To sum it all up,Im in a relationship with 2 women and dont know which one to settle down with,work is so quiet,i dont know which way to go,i just wish i could get out of this body,i hate it so much.i read an email my girlfreind had sent to her best freind.a copy was sent to me by mistake,and i saw it.she described me as such a loving,caring man,all she ever dreamed about.my wife says the same to me.But if they knew how i felt,maybe they would think im crazy.
any women who would like a kind of freind to chat to,i would be happy to recieve mail from you
take care all

D

Davidthebrave , June 15, 2009

selfless

The are so many people who have it worse than you. Why not dedicate your flesh, your muscle, your knowledge of things to those who desperately need it in underdeveloped area's. By taking your own life, you are depriving the world of a potential source of much needed help.

Doing this is easy. Donate your time, energy, money or physical effort to anyone who needs it.

Stop living for yourself, live for others. Their gratitude will surprise you in ways you can't even begin to imagine.

wakeupcall , July 10, 2009 | url

tomorrow will be a better day:)

you know what?my life has been fucked up all my life...i've met all kinds of people who made me feel damn fool...i've given my best proving them that i'm worthy to be loved and taken cared of; sad to say that nothing happened..i am far in a more depressive situation than you are but i've never thought of SUICIDE because i'm still hoping that tomorrow will be a better day, that i'll be happy someday and that maybe...just maybe, someone will trully love mo soon...so don't lose hope..