How to Cope With Clinical Depression

According to the National Institute of Health, more than 20 million people in the U.S. suffer from clinical depression. People with clinical depression suffer from sadness, low-energy, sleep problems, weight changes, negative thoughts and/or thoughts of suicide for a significant period of time.

Things You'll Need

• Journal
• Calendar or planner

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Instructions

• 1

  Speak with a mental health professional about your symptoms. Psychotherapy and/or medications help many people to manage their symptoms and recover from depression.

• 2

  According to the 1996 Surgeon General's Report on Physical Activity and Health, exercise prevents depression and relieves depression symptoms. Perform exercise that raises your heart rate to 130 beats per minute for 20 minutes in the morning and 20 minutes in the evening.

• 3

  Regularly engage in activities that relax you. If your normal relaxation methods are ineffective, try new ones. Walking, self-hypnosis, meditation, aromatherapy and long showers are relaxation techniques that work for some depression sufferers.

• 4

  Keep a record of the foods you eat and the activities you engage in. Also record how your mood changes throughout the day. Poor nutrition, lack of exercise, sudden changes in blood glucose, caffeine, alcohol and chocolate can all exacerbate your depression symptoms. Regularly examine your food and activity journal to look for triggers that have a positive or negative impact on your mood.

• 5

  Create a schedule for each day that you know you can stick to. Never schedule more activity than you have time or energy to complete, because not living up to your schedule will make you feel worse. Be sure to plan enough time for sleep. If you have been putting off important work or personal business, schedule time for those tasks early. Completing them in the morning will make you feel better for the rest of the day.