When You're Just Getting Started
If you're depressed, or think you might be, here are some ways to take care of yourself as you begin treatment. First and foremost, it is important for you to realize that being depressed is not your fault–it is a real medical illness. Your personality or lifestyle did not cause it. It has real medical causes, which can be treated by a doctor. Talk with your doctor about how the following may help with your treatment plan.
Defer big decisions
Depression can cloud your judgment. In How to Heal Depression, author Harold H. Bloomfield, MD, suggests putting off all major decisions until depression has begun to substantially improve. Once you feel better, your decisions are more likely to be good ones.Try to avoid stress
When you have depression, even routine responsibilities such as paying bills can feel like a burden. Be mindful of taking on too many commitments. Getting well takes time—take it easy on yourself in the meantime.Be good to your body
Depression can sap your energy, so exercise might seem unappealing. Start small. Take a short walk or do a little gardening, for example.Be aware of your diet
Depression can throw off your appetite and make eating well difficult, but eating healthfully can help you feel better. Consider asking a friend or family member to help you with shopping or cooking. Taking a multivitamin can also help you meet your nutritional needs.Interrupt negative thinking
When you start to have a negative thought, Dr. Bloomfield suggests distracting yourself with a positive action. This can be anything—making a cup of tea, turning on the radio, or calling a friend.Expand your network
Getting support from friends and family is just as important as getting support from your doctor. When you're depressed, you can feel lonely and isolated. Having a Support Partner to lean on can help with your recovery. Your support partner can be a friend or family member, anyone wanting to help someone with depression. You can find support in places you never thought you could. For example, dogs and other pets can be a source of fun and relaxation. They can cheer you up when you're feeling down. Dogs are loyal, affectionate friends that can offer you unconditional love and support. Your dog may help relieve stress and can add to your physical activity by going for walks or playing fetch in the park. To get more information on how your pet can aid in your recovery, visit the Canine Companions section of the Support Partners Web site.Talk to your friends and family
Your loved ones can be a great source of relief and support. They may be able to help you make decisions or work through problems when you're not feeling well. Learn more about talking to them, and check out the Support Partners Web site for useful guidebooks—one for you, one for your support partner, and one for the two of you to share.Talk to your doctor
To give you the best care possible, your doctor needs a complete picture of all your symptoms. Make sure he or she knows how you are feeling throughout your treatment to ensure the treatment plan continues to work for you. Here are some suggestions to help you start a conversation with your doctor:- "I just don't feel like myself lately."
- "My spouse thinks I might be depressed."
- "I am having trouble controlling my diabetes, hypertension, or other chronic illness."
- "I haven't been sleeping well lately."
- "Could I possibly have depression?"
If diagnosed with depression, in addition to medication, your doctor may recommend talk therapy as part of your treatment program. Different types of talk therapy can help you concentrate on changing negative thinking and behaviors as well as examine relationship issues that may be contributing to interpersonal problems.
Use our Checklist of Information to Take and Questions to Ask Your Doctor to prepare for your appointments.
You and your family members should be especially observant and report any sudden or severe changes in behavior that occur within the first few months of taking any antidepressant medication or when there is a change in dose.
