How to Crawl Out of Depression

Depression is a serious psychological problem. It can manifest itself in sadness, loss of desire or concentration, or hopelessness. It should not be ignored because it can greatly reduce quality of life. When you get up in the morning and all you want to do is to go back to bed and pull the covers over your head, it is time to consider whether you are becoming depressed. If your life seems bleak and sad, take control of your mind and your body to banish depression from your life.

Instructions

• 1

  Exercise every day if possible. During research by Dunn, Trivedi, Kamperi, Clark, and Chambliss, cited at PubMed.gov, aerobic exercise passed the test in decreasing depression for study participants. Researchers at Duke University have further shown evidence that people who continue to exercise have a much smaller chance of having their depression return.

• 2

  Smile and behave in positive ways even when you feel negative. Clark University News summarizes the decades-long body of work by James L. Baird. In this research, Baird showed correlations between happy appearing actions and happy emotions. If you feel more comfortable clinging to the truth that you are depressed, do not be concerned if smiling seems a little false at first. The important thing to remember is that this temporary feeling is less important than reaching for the truth that your actions can overcome depression.

• 3

  Volunteer for a worthy cause. Just getting out among others is a first step towards lifting your depression. Even better, as you work to help others through your volunteer activities, your mind will wander away from your own problems. You can work to help others, but ultimately, you will help yourself just as much.

• 4

  Get out in the sunshine! Light gives you a more positive outlook and light therapy has even been used to treat depression in certain cases. This is especially true for people with seasonal affective depressive disorder, but it can help anyone who gets sunlight in moderate amounts.

• 5

  Seek help immediately if you have suicidal thoughts. This is not something you should try to overcome on your own. Also, if you do not have suicidal thoughts, but your depression has lasted more than a few weeks, it is time to bring in a professional. You may need medications or some other therapy. Letting others help you help yourself is an important way to get relief from depression.