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Depression Behavior Modification Techniques

Depression is a mental illness that can cause a variety of symptoms including fatigue, feelings of discontent, moodiness, aches, pains, and more. If you have been diagnosed with depression and are not in danger of hurting yourself and others, you might consider behavior modification techniques before resorting to medication. With the right help, you may find that you can better get to the root of your depression using this method.

  1. Find a Therapist

    • While you could choose to make changes in your life without the help of a therapist, it helps to have objective insight into your efforts to get better. A therapist trained in cognitive behavioral therapy, and specializing in depression should be able to help you get started in your efforts to deal with your depression.

    Get Out of the House

    • Often when you are depressed one of the hardest things is getting up, dressed, and out of the house. Yet it will often make you feel better. Challenge yourself to go someplace each and every day just to get out of the house. It could be the post office, grocery store, library or mall. Just make sure to get some fresh air and see other people every single day.

    Get Regular Exercise

    • Regular exercise has proven to be almost as effective as medication for people who suffer from depression. Exercise for 30 minutes to an hour every day. If you need an extra push, find an accountability buddy to exercise with. You will be less likely to skip your workout if you know someone else is counting on you.

    Eat Healthfully

    • Eating a healthful diet can be an important component to treating depression. Processed foods, MSG and refined sugar can all negatively impact our body chemistry and intensify feelings of depression. Try to stick to fresh produce, lean meats, and other healthful foods designed to nourish your body. Creating a variety of colors on your plate might also help to brighten your mood.

    Express Yourself

    • Find ways to creatively express your emotions through journaling, playing music or creating art. Creating an outlet for your emotions will help to prevent them from building up and seeming unmanageable. Depression has a tendency to magnify feelings, so dealing with your feelings can make your depression much more manageable.

    Find Support

    • Create a support system of healthy people to surround you. Make a list of current family members and friends you can count on. Write down names, email addresses, and phone numbers. You might also seek out a support group for people dealing with depression. Make sure that you stay in contact with your support network and let them know how you are feeling. Leaning on others will help you to find new ways to deal with your feelings and keep you from becoming isolated, which can make your depression worse.

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