This is too hard, try "I am going to do my best. " �
Put a positive spin on things. Try "I will get some exercise while walking back to my car because I forgot my backpack" instead of, "I am so dumb I cant remember one thing. " �Limit the rules and demands you place on yourself.- Get rid of words like must or should. Instead of saying "I must cook a full dinner each night for my family or I am a bad parent or partner," try saying, "Takeout, sandwiches, or cereal are all things we can have for dinner. It doesn't mean I am a bad parent or partner. It just means I had a busy day. " �
- Be careful seeing the world as black or white. Few things are all bad or all good.
- Believe that the world is a kind place and you deserve nice treatment. People are not out to trouble you most of the time.
Focus on just one task or goal.- It is easy to be overwhelmed because of all the things to do. It is too hard to focus on thinking "I need to eat right, stop smoking, exercise, and lose weight. " � Instead, pick just one, like "I am going to eat a piece of fruit each day. " �
- Break down the goal into small pieces that you can manage and just focus on one for about a week.
- If you do well with that, add another. "I am going to walk for 5 minutes each day. " �
Take control of your mind and body.- Learn to meditate. Even a few minutes of slow breathing can calm your mind.
- Eat a healthy diet. Limit alcohol and caffeine.
- Keep your hands busy. Learn to knit, draw, write in a journal, work with wood or clay.
- Spend time away from your computer and television. Talk to people, read a book, or go for a walk.
What you do during the day matters when you try to sleep at night.- Avoid taking naps during the day. This can keep you from sleeping at night.
- Make a list of things you need to do the next day before you go to bed. This may keep you from worrying about them.
- Find ways to manage stress. Use relaxation methods like deep breathing and muscle relaxation. Things like yoga or tai chi may also be helpful.
- Find time to get outside in the sun. Enjoy time spent in a park or forest. Go for a walk, bike, or garden. Spending time outdoors improves health and well being.
- Exercise each day, but not right before you go to bed. It is best to avoid exercise for 2 to 3 hours before bedtime.
Take time to smile and laugh.- Make an effort to smile; it can help your mood. It is also less work to smile than to frown.
- Look for the humor in situations. Watch a funny movie. Be around people who make you laugh.
Find something to be thankful for.- Write down 3 to 5 things you are thankful for. This may be hard at first if you are feeling very sad. Start small; it could be as simple as being able to enjoy a sunny day. Maybe you are thankful for a friend or a child in your life.
- Do this each day. Some days it is easier to be thankful than others.
- Finding ways to help others will often remind us what we have to be thankful for. Volunteer at church or an event to boost your mood.
Put positive things and people around you.- Spend time with people who are positive and offer you support.
- Every night think of one success you had during the day.
- Read books with a positive message.
- Place positive quotes where you will see them often.
- Spend time with pets. It is easy to be loving and positive toward a pet that does not judge you.
Where can I learn more?
American Academy of Family Physicians � �
http://familydoctor.org/familydoctor/en/diseases-conditions/depression.printerview.all.html � �
National Institute of Mental Health � �
http://www.nimh.nih.gov/health/publications/depression-easy-to-read/index.shtml � �
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This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. � �
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