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Self Help for Depression
EPA helps with depression click here
THE first thing to realise when looking at self help for
depression is that the very nature of depression can make
self help difficult. In this case, your best option is to
get help from a trained professional.
However, if you feel up to helping yourself, here is a comprehensive
list of what you need to do.
- Get a good understanding of what depression is. Self
help for depression is much more effective once you know
what you are dealing with. Ensure you know clearly what
is going on.
- Regulate your sleep patterns. Get up no later than 8am
and go to bed no later than 11.30pm, even if you can't sleep.
If you have problems getting up in the morning, get someone
else to rouse you, or have a friend call.
- Eat 3 meals a day, whether you are hungry or not, at the
right times.
- Ensure you get outside early to make sure you get enough
bright light to help regulate your sleep patterns.
- Do things to occupy your mind. If you have nothing to
do all day, you will tend to ruminate over your problems.
- If you are facing a big problem, make the decision to
put off thinking about it for, say, 2 weeks, or whatever
is appropriate in your case. If you cannot put it off, speak
to someone else who you know to be a good practical problem
solver.
- Begin a 'depression diary'. In this rate each day from
1 to 10, where 1 is the worst kind of day, and 10 the best.
This will help break down the 'all or nothing' thinking
that depression can cause.
- Get as much exercise as you can. Make yourself walk briskly
every day, at least. If you have any concerns about your
health, see your doctor before beginning this. Research
shows that exercise can lift depression.
- Get some kind of relaxation during the day. If you know
how to do meditation, self hypnosis, tai chi or some other
mind-calming technique, do it. It will help reduce the physical
effects of the depression greatly.
- Start challenging your own thinking about things. If you
find yourself thinking about things in a depressive way,
deliberately think in a new way. A good way to do this is
to write down the original thought, and then generate some
alternatives.
- Understand that depression is not part of you; it is due
to a set of symptoms. These symptoms cause you to feel,
think and act differently to normal. Once depression goes,
things will be different. And when you have the skills to
beat it, it is more likely to stay away.
- Supplement your diet with pure high grade epa fish oil,
this has been proven to help many people.
- seek nutritional advise to ensure that your diet is properly
balanced.
Self help for depression can be difficult. Don't be afraid
to ask for help if you need it. Once you have beaten it, you
can help others.
EPA helps with depression click here
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