Resources
The resources below include articles, videos and practical suggestions, to find a format that works best for you:
Do/Practice
- TAO – Depression
- BounceBack – Skill building program for depression
Strategies for Depression
1. Break the Isolation Cycle by reaching out
One of the biggest challenge with depression is how isolating it can be. When we are depressed, the last thing we want to do is to reach out for support. However the very nature of depression reinforces the cycle of self-isolation which in turn reinforces the ‘fog’ of depression that we experience. Getting support can be instrumental in alleviating depression. Consider:
- Turning to a trusted friend, family member of close confidant about how you are feeling
- Maintain pre-existing social activities, even if you don’t feel like it
- Consider calling a crisis line or a professional if you don’t feel comfortable reaching out to someone you know
2. Identify possible negative thought patterns
When we are depressed, it biases the way we think about things. We may begin to notice that we are thinking about things in ways that we typically would not think about.
By placing a negative spin on our thoughts, we are making it harder for the ‘fog’ of depression to disappear. This negative spin is often called cognitive distortion. We all engage in some form of cognitive distortions in our lives, but when we are depressed, this is amplified. Take a look at this list of cognitive distortions and see if any of them fit with how you are currently thinking.
3. Engage in things that you find fun (even if you don’t want to)
One of the hallmarks of depression is the difficulty in finding pleasure in things that we used to find enjoyable. While we can’t force ourselves to feel happy or experience pleasure, we can do things that we used to enjoy. One way for us to start lifting the fog of depression is to start doing things that we used to enjoy despite of our emotion. This is called behavioral activation and is a critical component towards alleviating depression symptoms. Consider creating a list of activities or things that have helped lifted your mood in the past. Try to implement a few things on your list each day.