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Therapeutic Activities for Depression

Nearly 15 million Americans suffer from the debilitating effects of depression, according to the National Institute of Mental Health. Treatment can include counseling, medication, or both. At the same time, therapeutic activities for depression can alleviate the feelings of helplessness and hopelessness that are commonly experienced, and enhance the positive effects of medical or mental health treatment.

  1. Educate Yourself

    • Understanding depression and its symptoms provides a small sense of control for sufferers. The Depression and Bipolar Support Alliance recommends learning as much as possible about the condition, most specifically in relation to how you experience common symptoms. The Working Toward Wellness workbook available on the alliance's website, www.dbsalliance.org, will help you track symptoms, including how and when they affect you. Use this information to choose small behaviors that will help you cope with and begin to recover from the physical and emotional manifestations of depression.

    Get Regular Exercise

    • Physical activity does not have to be strenuous to be beneficial. Regular exercise such as walking can help reduce the fatigue commonly associated with depression and improve mood. Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, says that even 10 to 15 minutes of physical activity can have benefits. Gradually work up to at least 30 minutes of exercise each day as your energy level allows.

    Distract Yourself

    • People with depression commonly experience negative emotions and thoughts, and they find it difficult to avoid focusing on them. The National Institute of Mental Health suggests engaging in activities that provide a distraction. Seeing a movie, listening to music or participating in other enjoyable events can take your mind off your feelings and improve your mood.

    Think about Others

    • In the January 2003 issue of Social Science and Medicine, researchers Mark A. Musick and John Wilson of the University of Texas at Austin showed a correlation between volunteering and reduction in depressive symptoms, especially among the elderly. Volunteering allows you to make a difference in the life of another. It provides a sense of meaning and purpose beyond the confines of one's own life and symptoms. The positive effects of volunteering are most profound when you work in an area that has significance for you, such as supporting a cause that compels you, working through an organization associated with your religious beliefs or helping others who are affected by circumstances that have touched your life in the past.

    Stay Connected

    • Isolation makes depression worse, according to HelpGuide.org. Make a point of seeking connection and support. Talk to family and friends, confiding in them when it feels appropriate. Attend religious services or other meetings or events that you enjoyed before the depression occurred. Consider seeking the services of a therapist and joining a support group. Even email and phone calls will help. Although you may prefer to seek refuge in solitude right now, HelpGuide stresses the importance of staying involved with others for encouragement and support.

    Considerations

    • While there are many steps you can take on your own to further your recovery, seek the advice of a health care professional if you suspect that you are suffering from depression. It is a very treatable condition with proper care.

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