Steve Davidson, Ph.D.

Depression

Depression could be looked at as a sort of continuous strain on your mood. Either it's there a lot, or it comes and goes in a distressing pattern. It can be hard to shake! Here are a few techniques for decreasing the strain:

1. Self-Talk - People who are depressed are often far too critical of themselves! Be
careful of coming down on yourself too hard! Try to make a habit of using positive
self-talk when giving yourself guidance: "I think I'm getting it now - I'm beginning to make progress," and so on.

2. Pleasant Events - Depression-prone people frequently spiral down to a point
where they rarely do anything fun. A way to correct this is to make a list of
pleasant events - things you really enjoy doing, like sports, novel reading, going
out for a pizza, or involving yourself in a favorite hobby. Then, inject pleasant
events into your daily schedule - so every day you are doing at least one fun thing!

3. Socializing - Depressed people are often isolated. Then, the isolation increases
the depression. So, a way out of that is to make a list of people you know who are understanding and caring. There may be more than you think! Then, make a point of contacting one or more of them a week. Go out of your way to make it an enjoyable encounter - a new coffee house or restaurant, a walk by the beach, etc. Talk about your hopes and dreams! Ask them about theirs!

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