Depression causes negative thinking, withdrawal, and inactivity. These symptoms, in turn, make you feel more depressed. The more depressed you feel, the more you think negatively, withdraw, and reduce activity. It’s a self-feeding cycle.

Get Real.

You cannot prevent stressful things from happening in your life. However, learning to maintain balance and recover quickly when shaken puts you in control of a situation rather than a situation being in control of you. The following are a few suggestions on steps to take to refocus.

Get Involved.

Volunteer work with a library, church or civic group. Go out with friends, or join a club (book club, knitting club, car club). Being around others rather than isolating yourself is a helpful way to resist depression.

Get Physical.

Exercise plays an important role in your well-being and self-esteem. Join a gym or go for a walk (alone, with a friend or take the dog). Get on a bike and ride the trails. Tulsa Metro Area has over 80 miles of bicycle/pedestrian trails to keep you safely off the streets while enjoying fresh air. There are 75 free bikes to check out and use thanks to Saint Francis Health System. These are located along Riverside at 21st, 41st and 96th Streets.

Get Active.

Learn a new skill, such as photography, cooking, gardening or woodworking. Learning raises self-esteem and makes you a more interesting person.

Get Relaxed.

Listen to music and let your mood be uplifted. Learn yoga or Pilates from a book or DVD (stretching is relaxing!) or simply take the time to breathe slowly and deeply for several minutes.

Get Personal.

Be aware of what you are doing and thinking that keeps depression around. Your mood is dependent on how you think, not on what happens to you, and the messages you tell yourself (your self-talk) influence your mood. Get in the habit of thinking about what you are thinking. Try changing negative thoughts into encouraging ones.

Non-negative thinking is more powerful in terms of reducing depression than just thinking positive thoughts. This exercise can be difficult, however, because it is hard to concentrate when you are depressed. Your ability to minimize the negativity in situations allows you to take control away from depression and helps you feel empowered.

Get Help.

The tips listed above are suggestions for you to try on your own. If you are unable to overcome a depressed mood on your own, call a qualified therapist to assist. There are many factors that cause depression and a therapist is equipped to help you find avenues to successfully overcome it.

Written by Lois Trost, M.S.W.