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Coping and support
By Mayo Clinic staffCoping with depression can be challenging. Talk to your doctor or therapist about improving your coping skills, and try these tips:
- Simplify your life. Cut back on obligations when possible, and set reasonable goals for yourself. Give yourself permission to do less when you feel down.
- Consider writing in a journal. Journaling can improve mood by allowing you to express pain, anger, fear or other emotions.
- Read reputable self-help books. Your doctor or therapist may be able to recommend books to read.
- Locate helpful organizations. A number of organizations offer support groups, counseling and other resources can that can help with depression. For example, the National Alliance on Mental Illness offers free online and in-person education, discussion groups and classes for people with depression and their family members. Many employee assistance programs and religious organizations also offer help for mental health concerns.
- Don't become isolated. Try to participate in social activities, and get together with family or friends regularly.
- Take care of yourself. Eat a healthy diet, exercise regularly and get plenty of sleep.
- Learn ways to relax and manage your stress. Examples include meditation, yoga and tai chi.
- Structure your time. Plan your day and activities. You may find it helpful to make a list of daily tasks, use sticky notes as reminders or use a planner to stay organized.
- Don't make important decisions when you're down. Avoid decision making when you're feeling very depressed, since you may not be thinking clearly.
References
- Depressive disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed April 13, 2010.
- Atypical features specifier. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed April 13, 2010.
- Stewart JW, et al. DSM-IV Depression with atypical features: Is it valid? Neuropsychopharmacology. 2009;34:2625.
- Pae C, et al. Atypical depression: A comprehensive review. CNS Drugs. 2009;2:1023.
- Depression. National Institute of Mental Health. http://www.nimh.nih.gov/health/publications/depression/index.shtml. Accessed April 13, 2010.
- Lyness JM. Depression: Epidemiology and pathogenesis. http://www.uptodate.com/home/index.html. Accessed April 13, 2010.
- Loosen PT, et al. Mood disorders. In: Ebert MH, et al. Current Diagnosis and Treatment: Psychiatry. 2nd ed. New York, N.Y.: McGraw Hill; 2008. http://www.accessmedicine.com/content.aspx?aid=3285019. Accessed April 13, 2010.
- Katon W, et al. Initial treatment of depression in adults. http://www.uptodate.com/home/index.html. Accessed April 13, 2010.
- Kung S (expert opinion). Mayo Clinic, Rochester, Minn. April 26, 2010.
- Martinez M, et al. Psychopharmacology. In: Hales RE. Textbook of Psychiatry. Arlington, Va.: American Psychiatric Publishing; 2008. http://www.psychiatryonline.com/content.aspx?aID=320111. Accessed April 13, 2010.
- van der Watt G, et al. Complementary and alternative medicine in the treatment of anxiety and depression. Current Opinion in Psychiatry. 2008;2:37.
- Mischoulon D. Update and critique of natural remedies as antidepressant treatments. Obstetrics & Gynecology Clinics of North America. 2009;36:789.
- Wahner-Roedler D. Treating 20 common conditions. In: Bauer B. Mayo Clinic Book of Alternative Medicine. 2nd ed. New York, N.Y.: Time Inc.; 2010:167.
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