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Coping and support

By Mayo Clinic staff

Managing Depression

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Coping with dysthymia can be challenging since it can have such a strong hold on your life. Dysthymia makes it hard to engage in behavior and activities that can help you feel better. In addition to the treatments recommended by your doctor or therapist, consider these tips:

  • Focus on your goals. Dealing with dysthymia is an ongoing process. Stay motivated by keeping your goals in mind.
  • Simplify your life. Cut back on obligations when possible, and set reasonable schedules for goals.
  • Keep a journal. Use it to express your pain, anger, fear or other emotions.
  • Read reputable self-help books recommended by your doctor or therapist. Use them as a discussion tool during therapy.
  • Don't become isolated. Try to participate in activities and get together with family or friends regularly.
  • Take care of yourself. Eat a healthy diet, get physical activity and get sufficient sleep.
  • Join a support group. Many organizations, such as the National Alliance on Mental Illness (NAMI) and the Depression and Bipolar Support Alliance (DBSA), offer education, support groups, counseling and other resources to help with depression. Employee assistance programs and religious organizations may also offer help.
  • Learn relaxation and stress management. Try such stress-reduction techniques as meditation, progressive muscle relaxation, yoga or tai chi.
  • Structure your time. Plan your day and activities. Try to stay organized. You may find it helpful to make a list of daily tasks.
  • Don't make important decisions when you're down. Avoid decision making when you feel depressed or have trouble concentrating or thinking clearly.
Prevention Alternative medicine
References
  1. Dysthymic disorder. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed Oct. 23, 2012.
  2. Ebert MH, et al. Current Diagnosis & Treatment: Psychiatry. 2nd ed. New York, N.Y.: The McGraw-Hill Companies; 2008. http://www.accessmedicine.com/resourceTOC.aspx?resourceID=10. Accessed Oct. 24, 2012.
  3. Cuijpers P, et al. Psychotherapy for chronic major depression and dysthymia: A meta-analysis. Clinical Psychology Review. 2010;30:51.
  4. Understanding major depression. National Alliance on Mental Health. http://www.nami.org/Template.cfm?section=Search&Template=Search/SearchDisplay.cfm. Accessed Oct. 24, 2012.
  5. Depression and complementary health practices: What the science says. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/providers/digest/depression-science.htm. Accessed May 10, 2012.
  6. Depression. National Institute of Mental Health. http://www.nimh.nih.gov/health/publications/depression/complete-index.shtml. Accessed Oct. 23, 2012.
  7. Marchand WR. Mindfulness-based stress reduction, mindfulness-based cognitive therapy, and Zen meditation for depression. Journal of Psychiatric Practice. 2012;18:233.
  8. Tanyi RA, et al. The effects of psychoneuroimmunology (PNI)-based lifestyle intervention in modifying the progression of depression in clinically depressed adults. International Journal of Psychiatry in Medicine. 2011;42:151.
  9. Cuijpers P, et al. Personalized treatment of adult depression: Medication, psychotherapy, or both? A systematic review. Depression and Anxiety. 2012;29:855.
  10. VonWolff A, et al. Selective serotonin reuptake inhibitors and tricyclic antidepressants in the acute treatment of chronic depression and dysthymia: A systemic review and meta-analysis. Journal of Affective Disorders. In press. Accessed Oct. 24. 2012.
  11. Hourani LL, et al. Influence of spirituality on depression, posttraumatic stress disorder, and suicidality in active duty military personnel. Depression Research and Treatment. 2012;2012:1.
  12. Wu J, et al. Acupuncture for depression: A review of clinical applications. Canadian Journal of Psychiatry. 2012;57:397.
  13. Chi J, et al. Tai chi and reduction of depressive symptoms for older adults: A meta-analysis of randomized trials. Geriatrics & Gerontology International. In press. Accessed Aug. 28, 2012.
  14. Chan MF, et al. The effectiveness of music listening in reducing depressive symptoms in adults: A systemic review. Complementary Therapies in Medicine. 2011;19:332.
  15. McCaffrey R, et al. Garden walking and art therapy for depression in older adults: A pilot study. Research in Gerontological Nursing. 2011;4:237.
  16. Carpenter DJ. St. John's wort and s-adenosyl methionine as "natural" alternatives to conventional antidepressants in the era of the suicidality boxed warning: What is the evidence for clinically relevant benefit? Alternative Medicine Review. 2011;16:17.
  17. Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 26, 2012 & Nov. 18, 2012.
  18. Kung S (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 26, 2012.
DS01111 Dec. 20, 2012

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