Tips to Help Manage Depression

Depression is too often viewed as a simple case of sadness that will pass in time. In truth, it's a serious emotional condition that can have devastating effects on your home and work life if left untreated. Professional therapy and prescription medication are often used to combat depression, but there are also some steps you can take on your own to alleviate the worst of the symptoms and develop a more positive outlook.

Stress Levels

• Simplify your schedule and practice coping techniques to alleviate the stress that can exacerbate depression. Avoid taking on unnecessary duties at work and set reasonable deadlines for your goals. Buy a daily calendar (or use a software version such as iCal) and plan out each day and week ahead of time. Seek out a yoga class or learn deep breathing and similar relaxation techniques. They can help you stay calm and mitigate the emotional impact of depression.

Exercise and Health

• Regular exercise is considered an excellent way to alleviate the symptoms of depression. It elevates energy levels and helps you feel empowered (you might even shed a few pounds). Running, biking and swimming are easy to do and can get you outdoors if the weather's nice, while gym memberships often include specific guidance for helping you feel your best.

  For your diet, consider healthy, nutritious diets with a lot of fruits and vegetables, and avoid fast food or foods with an excessive amount of sugar. Avoid alcohol and drugs.

  Set a regular sleep schedule and stick to it. A good night's sleep does wonders for your outlook.

Socializing

• Because isolation and loneliness make depression worse, work on staying social. Go out with friends, keep in touch with your family and stick to normal activities like book clubs or going to the movies. If you have someone you feel close to, ask him if he can listen during times when you need to talk.

  If you're seeing a therapist, maintain your regular appointment schedule and look for depression support groups in your area. Healthy human contact provides a stabilizing influence in your life, as well as giving you things to look forward to and sources of optimism and fun.