How to Get Back into the Community After Depression

Major loss or illness can remove you from everyday life, but whether you are coping with depression or overcoming a major life event, there is life after depression. The most helpful coping strategies are activities that a depressed person typically shies away from, because it's difficult to change routine and override despondent thoughts. Small steps gradually reach greater heights, though, so it's beneficial to begin with small tasks and slowly work your way toward a full comeback in the community.

Things You'll Need

• Journal (optional)

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Instructions

• 1

  Challenge negative thoughts. Positive thoughts and affirmations can help minimize the idea that a task is impossible or that you're incapable of achieving something. Say, "I can do this," and write it on paper, too. By repeatedly affirming your abilities, you rebuild lost confidence and override negative thought patterns.

• 2

  Write a list of goals. Start with small, short-term steps, and use a reward system. If your goal is to leave your home once weekly and you enjoy specialty coffee, plan a weekly trip to the coffee shop. If your goal is to regain employment, reward yourself with something you enjoy after every three submitted applications. A therapist will help you with an individual behavior modification plan if you need assistance with goal-setting.

• 3

  Reach out to supportive friends, family and community members. Call a trusted friend. Visit a relative. Schedule an appointment with a therapist, or join a depression support group. As HelpGuide.org notes, the thought of doing this can feel overwhelming or embarrassing, but this is due to the depression. Accept the support of healthy relationships, as they will decrease isolation and help you hold yourself accountable to your goals.

• 4

  Exercise for a minimum of 10 minutes each day, and work toward 30 minutes, as suggested by HelpGuide.org. Exercise reduces stress and can help you get back into the community. Go for a walk in your neighborhood or join a gym, and add these activities to your goal plan.

• 5

  Volunteer your time to an organization you support, such as the Humane Society or United Way. The World Volunteer Web notes the many benefits of volunteer work, such as motivation, sense of achievement and development of new relationships.

• 6

  Structure your daily activities, as recommended by the Mayo Clinic, because this helps you stay organized.

• 7

  Focus on your accomplishments, and gradually work toward your long-term goals. Know that you may need to reach for certain goals multiple times---relapse can happen, but the strength acquired through each effort builds and will help you overcome any obstacles you encounter.