Battling Depression

Depression can feel like a battle. The combination of low mood, irritability, lack of energy, sleep problems, appetite problems and poor self-esteem make the process of climbling out of depression a true struggle. It is hard to activate the motivation needed to get out of the depression. Often people suffering from depression don't admit they feel depressed for a while. There is still a stigma with depression and general sense that the person can and should just push through it. Therapy (and at times medication) are important for improving mood.

But, there are many things you can try on your own to decrease depression first. One idea is to kickstart some pleasure back into your body and mind. This list is taken directly from the book, The CBT Toolbox on page 243 by Jeff Riggenbach.

1. Soaking in the bathtub
2. Burning incense
3. Kissing
4. Taking a weekend trip
5. Thinking about a past vacation
6. Going on a date/flirting
7. Nurturing your pet
8. Going for a walk or jog
9. Listening to music
10. Going to a party or get-together
11. Being outdoors
12. Looking at photos from past trips
13. Reading
14. Brushing your hair
15. Giving or receiving a hug
16. Remembering beautiful scenery
17. Playing tennis, frisbee golf or another sport
18. Drawing or looking at someone else's art
19. Catching up with old friends on Facebook
20. Trying a new support group
21. Trying a new church
22. Going to a casino
23. Renting a movie
24. Going to a sporting event
25. Going to the gym
26. Dancing 
27. Karate
28. Enjoying nature
29. Yoga
30. Sleeping
31. Getting a massage
32. Going for a drive
33. Calling a supportive person
34. Flying a kite
35. Praying
36. Buying flowers
37. Having a manicure/pedicure
38. Going swimming
39. Watching a sunrise or sunset
40. Riding a bike
41. Having responsible sex
42. Having a quiet evening at home
43. Drinking a cup of coffee
44. Going to a lake
45. Getting together with old friends
46. Exercising to an aerobics/yoga DVD
47. Going to a play
48. Getting on the Internet and researching something you enjoy
49. Giving a small gift to someone else

There are countless other activities you can do. Think back to a time before you felt depressed and ask yourself what gave you pleasure back then. Or, ask a friend what they enjoy doing. Think small - it doesn't have to be a big event. Simple pleasures count too. The idea here is to just do them even if they don't initially provide any pleasure. The hope is that this will still induce a bit of happiness in you.

Try one!