6 Ways to Ward Off Depression

Being hit with hard times can send you into a deep depression. But it doesn’t have to. Learn expert tips for getting through life’s challenges… It’s no secret that experiencing a significant loss – unemployment, divorce, illness, a loved one’s death – can leave you feeling down. But even positive events – like celebrating holidays, getting married or building a home – can cause disappointment that leads to depression if things don’t go as expected. When faced with a tough situation, “there’s the sense that you’re no longer in control of your life,” says LeslieBeth Wish, a psychologist and clinical social worker in Sarasota, Fla. And that can make it seem harder to snap back. Fortunately, we’re often more resilient than we think. Feelings of depression can be temporary if we catch them in time. And when we have the right tools to fight those feelings. Here, experts offer techniques for keeping sadness from turning into depression. 1. Take back control. You can’t always help what happens to you, but you can manage how you react. “The most important step in reducing depression is taking greater charge of your life,” Wish says. “If you’ve lost your job, for example, ask yourself: Who do I know? Who can I call? Where can I get some résumé help?” 2. Review past successes. Think back to an event when you triumphed over adversity: the last time you got through a difficult period, how you helped a friend, or a tough project at work that was successful. How did you do it? Knowing what worked in the past is a powerful tool, Wish says. It helps you plot the best strategy for dealing with today’s troubles. And it reminds you what a capable, resourceful person you can be. 3. Focus on your health. It’s tempting to seek comfort through alcohol, smoking and junk food. But they’ll only compromise your well-being and leave you feeling worse. Like the rest of your body, your brain benefits from a healthy lifestyle. And focusing on what makes you feel good keeps your mind off your troubles. Here’s motivation to keep you on track: Eat a Mediterranean diet. People who eat a diet emphasizing fruits, vegetables, nuts, grains, legumes, fish and healthy fats are less likely to become depressed, according to a study by Spanish researchers published in 2009 in Archives of General Psychiatry. These foods fight inflammation, improve circulation and have antioxidant effects — all of which may decrease depression risk. Exercise regularly. Being active releases feel-good chemicals in the brain and reduces chemicals in the immune system that may make depression worse, according to the American Psychiatric Association. It also gives your self-confidence a boost. (To learn more, read our article Boost Your Mood with Exercise.) Get enough sleep. While depression may contribute to lack of sleep, the reverse is also true. In a recent study from Columbia University, teenagers whose parents set bedtimes of 10 p.m. or earlier got more sleep than those whose parents let them stay up until midnight or later. The early sleepers were also 24% less likely to be depressed. One theory is that sleep deprivation decreases metabolic activity in the brain’s prefrontal cortex, which helps control behavior and emotion. 4. Connect with others. Even if you don’t feel like it, push yourself to spend time with family and friends. And make new connections by signing up for an exercise class, joining a hobbyist club, volunteering for a good cause or getting involved in community activities. “The more social contacts you have, the better,” says Elizabeth Fitelson, M.D., a psychiatrist and director of the Women’s Program at Columbia University’s Department of Psychiatry. “Isolation makes you feel more depressed.” And that can be serious. A lack of social support was one of the biggest predictors of suicide in college students, according to a 2010 Johns Hopkins University study. 5. Join a support group. Sharing your feelings with strangers can seem hard at first. But reaching out to other people in similar situations makes you feel less alone. And you can get tips from people who’ve rebounded successfully. “Find good role models and emulate their behavior,” says Charles Figley, Ph.D., editor of the journal Traumatology and professor of disaster mental health at Tulane University. 6. Shut down stress. Yes, it’s possible. When you’re under stress, the body’s sympathetic nervous system mobilizes you for action. Your heart rate and breathing speed up, and your blood vessels constrict. To reverse this physical response, activate your parasympathetic nervous system, Figley says. You can do this through deep-breathing exercises, counting to 10, laughing out loud or humming a song. Repeat these steps until you feel more relaxed. If you’re unemployed, for example, these techniques won’t solve your money woes. But use them when you’re paying bills to keep yourself calm. Understanding Your Moods Sadness Normal sadness over a difficult situation isn’t fun, but it is manageable and temporary. Besides employing the techniques above, allow yourself some unhappy feelings. “If you deny what you feel and keep saying, ‘I’m fine,’ you’re sweeping things under the rug,” Fitelson says. “Eventually, [these feelings] may put you at greater risk for depression.” Depression While going through a divorce or a long period of unemployment can have you feeling down for the duration, it’s important to know when your bad mood is becoming dangerous for your health. Scientifically, if your blue mood is constant and lasts more than two weeks, that’s a sign you might be slipping into depression. Warning signs include: Loss of interest in things you once enjoyed Sleep problems Appetite changes Lack of energy Feelings of worthlessness or self-blame Trouble concentrating or making decisions Thoughts of suicide Grief Mourning the death of someone close to you is an exception to the two-week rule. For the first month or two, it’s not unusual to have symptoms similar to depression, such as unrelenting sadness, frequent crying, trouble sleeping, poor appetite and weight loss. This type of loss is so profound, it may take up to a year to come to terms with the loss. “Your life changes forever, and you need time to make adjustments,” says Karen Johnson, M.Ed., a grief counselor in Salt Lake City, Utah. But if you’re not starting to feel relief after the first two months, consider seeing a mental health professional who specializes in grief counseling. Talking to a religious advisor or joining a support group can also help you through the mourning process. Here are online resources that can help: Compassionate Friends – local and online support groups for families who have lost a child GriefNet – online support groups for those who’ve lost a child, partner, parent, sibling, friend or pet, as well as groups for war veterans and caregivers Open to Hope – information, resources and online support for people grieving the loss of a loved one For immediate comfort, Johnson suggests writing a letter to your deceased loved one. Express your love, explain what they’ve meant to you, or even vent anger over unresolved issues. Seeking Professional Help Some people feel ashamed about getting counseling to cope with depression. But how you handle feelings of sadness is an inherited trait. “It may be harder for you to cope than for someone else,” Wish says. In other words, you’re prone to depression the way others are more susceptible to headaches or colds. To get help, see your primary doctor and ask for a therapist recommendation. Two types of psychotherapy with solid research backing are: Cognitive-behavioral therapy (CBT), which focuses on identifying and changing negative thoughts and behaviors that make a bad situation seem even worse and more hopeless than it really is. Interpersonal therapy (IPT), which focuses on troubled personal relationships that trigger or worsen depression. "Relationships are a major source of stress that leads to depression in women,” Figley says. You may be prescribed antidepressants, either alone or combined with therapy. If you’re already taking one, “talk to your doctor about making sure your dose is adequate,” Fitelson says. “Some people may need a higher dose when under stress.” Linda Wasmer Andrews is a freelance writer with a master’s degree in psychology. She’s author or coauthor of several books about stress and depression, including Encyclopedia of Depression (Greenwood) and Stress Control for Peace of Mind (Main Street).