The following are some potential quick helps with depression that work for many people:
o Get enough sleep. A psychiatrist once told me that if his patients got more consistent and structured sleep, he could discharge part of his caseload.
o Establish a routine (Here is how you may begin the process https://open.buffer.com/daily-schedule/ ).
o Set daily goals and prioritize them.
o Exercise, which help to increase endorphins (called the happy drug)
o Eat healthy. See the following website regarding tips on how diet affects depression https://www.webmd.com/depression/guide/diet-recovery#1
o Do something new that you might like.
o Try one item with which to have fun today.
o Challenge negative thoughts.
Here are some Cognitive Behavioral Therapy (CBT) steps that help most people change depressing negative self-talk:
o Recognize that we may start getting depressed when our negative self-talk takes over. This may affect breathing , adrenaline, and heart rates.
o Challenge your negative self-talk (for example from “I’m never going to resolve this problem,” to “what am I going to do about my relationship, job, or life, etc.
o See MD for full physical check-up and medication evaluation if needed.
o Involve self in groups or interests for support.
In my next blog, I will outline some helpful CBT strategies to change problem self-talk.