The Toolbox at LisaKiftTherapy.com

Depression becomes increasingly immobilizing as it deepens.  Energy often declines and people increasingly don’t feel like doing anything.  It is imperative to fight this feeling of “Do Nothingness” as much as possible.  Make an effort to get up, bathed, dressed, and out of your home most days.  Try shifting your focus away from your miseries and towards others.  Increase your activity level with things that you normally enjoy and/or find meaningful, even if only for a few minutes at a time. 

Rather than to continue to focus on what you feel that you cannot do, shift your focus to what you CAN do and then DO it.  A more formalized method of doing this is called Activity Scheduling.  Research demonstrates that getting people to do this is a very effective method of combating depression. 

Many might be surprised that there are decades of research that show exercise to be a great anti-depressant.  As a matter of fact, some studies indicate they work better than medications! Studies generally utilize 20 to 60 minute sessions at least three times a week.  Sleep quality and insomnia often improve with exercise.  If you have concerns about depression, consult with your physician and begin a mild to moderate exercise, such as walking, today.  The self-help group Recovery, International (formerly Recovery Inc.) has taught for over 70 years that when depressed to “move your muscles.”

Many times, being aware of whatever you are negatively dwelling on is a critical first step.  Then, stopping whenever your mind goes there. 

See the printable version of a Weekly Depression Busters Checklist by Dr. Miller.  Keep in mind if your depression is more serious than a self-use tool can manage, seek a local therapist or counselor for additional assistance.

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Michael Miller, PhD has a practice in Rocky River and Indepence, Ohio with a specialty of treating anxiety disorders.  He also works with depression, couples issues, ADHD, and alcohol and drug abuse.  Learn more about Dr. Miller’s practice by visiting www.DrMikeMiller.com.

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Lisa Brookes Kift is a psychotherapist and creator of The Toolbox at LisaKiftTherapy.com.  See emotional/mental health articles by Lisa and other professionals.

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