Dealing with Depression By Radhika Rao

Someone who has suffered from depression once is very vulnerable to a relapse, so care should be taken to minimise the risks. The people around a depressed person can play a key role – they will be keen to help, but possibly feel a little hopeless about doing so, as the
depressed person seems so intractable. Being supportive in a general way can make a real difference. It is enough to let the depressive know that you are available. Boosting a person's self-esteem goes a long way in dealing with depression.

Remaining active is a key factor. Success in any task or activity, no matter how small, is rewarding and releases endorphins in the brain. Social interaction has a similar effect, and we are all familiar with the adage that laughter is the best medicine. Once a depressive person withdraws from the social and family circle, they become inaccessible and only with difficulty will they break the
vicious circle of inactivity-low self-esteem which can trap a person into clinical depression. They will no longer be exposed to positive stimuli or rewarding situations.

Awareness is the first step towards dealing with depression. It does not help to tell a person they are depressed – they have to realise it for themselves before they will change the behaviour which is reinforcing their depression.

Cognitive therapy is a branch of psychotherapy which has in recent years found wide acceptance for the effective strategies which have been evolved within it for dealing with depression. The ethos behind the general approach is that, although depression has a chemical basis, a drug approach alone is not appropriate for dealing with it. Ways of thinking and acting can influence brain chemistry for the good, and break the vicious circle of inactivity-depression.

Providing a clear structure for activities can be of great help to the depressed person. The sense of time is often distorted and daytime-nighttime patterns disrupted, so a schedule can help get a person back on track. The depressed person should be encouraged to draw up a weekly timetable of
events and a to-do list. Social activities should also feature on the schedule.

Although it may sound like hollow advice, having a hobby is excellent therapy in dealing with depression. Of course, it is difficult for a depressed person to become interested in anything, and harping on activities which were formerly pleasurable or a source of satisfaction may be painful –
but it is worth trying to pick up on activities which are potentially engaging.

Anxiety goes hand-in-hand with depression for many sufferers. It is, neurochemically speaking, an extremely negative state and should be minimised. B-endorphin production is inhibited by adrenaline and other anxiety-related hormones, making it difficult to experience positive feelings. It is possible to cope with and reduce anxiety states by learning some relaxation techniques. Deep breathing and deep muscle relaxation are skills which are only learned with time, and best learned in a group or with professional guidance. A minimal commitment is necessary on the part of the depressed person in order to practice these skills sufficiently to make a real difference

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Radhika Rao is a freelance writer. Learn how you can use the Sedona Method to overcome depression and gain emotional wellness.