Practical Tips for Managing Depression at Home and Work

[janbear]

Practical Tips for Managing Depression at Home and Work


Seeking professional help is the most important thing you can do to treat your depression, and you should congratualte yourself if you've already taken that step.

While you are waiting for your treatment to start working, there are some other things that might help you cope with depression and get through the day.


-Give yourself time to feel better. Try not to be hard on yourself or feel discouraged if things don't change immediately.


Don't take on large tasks all at once. Break things down into smaller, more easily accomplished goals. Decide what is most important and try to finish those specific tasks. For example, if your house needs cleaning, don't try to do it all at once. Just focus on getting the dishes done.


Get familiar with your "best times" of the day, and schedule tasks for those hours


Get out of the house. Spend some time with friends and family.


Find someone to confide in, whether it's a friend, relative, clergy person, or the members of a support group.



Try to get back into the hobbies and other activities you once enjoyed. Treat yourself to a movie, volunteer at an animal shelter, or attend religious services.

Get some exercise. Studies show that it can help to ease your symptoms and even help to prevent a relapse. You don't have to start doing full-blown workouts at the gym-even a ten-minute walk can help. Exercise can give you a sense of accomplishment, distract you from your problems, and increase the levels of some neurotransmitters in your brain.

Avoid making any major life decisions-marriage, divorce, moving, changing jobs, quitting school-until you are feeling better. Avoid making any big changes in your daily routinue, too. For example, don't switch to the night shift right now, or take on a lot more responsibility at work.
During the holidays, a period that triggers depression in some people, keep your expectations within limits. Don't try to do everything and see everyone. Plan ahead and decide which activities are the most important to you. Keep an eye on the future, rather than comparing everything to some "idyllic" past. Volunteer to help others.


At work, if you find it hard to converse with co-workers, try to at least ask a few questions. It's a small effort that will help to keep you involved.


Don't neglect your appearance or your hygiene.

Start writing in a journal. Some people find that writing about problems and issues can be very helpful.