Pass time while you wait for your opponent to kick in.
When you are diagnosed with depression, your physician will conduct a physical examination of you and get some basic lab work to rule out other medical causes for depression.She may prescribe a drug.The full effect of these medications can take up to 8 weeks.It is possible to develop a routine and start some healthy practices to manage your days until you notice a difference.
Step 1: Take your medication the way you were told to.
Depression can be treated with medication at a certain time every day.It's important to take your medication the same way your doctor prescribed it, as following the directions may reduce the risk of side effects.Unless your doctor tells you to stop, never stop taking your medication.If you stop taking your drugs suddenly, your symptoms will return full-force, and you may even experience additional withdrawal symptoms after you have been taking the drugs for a while and then stop.If you fail to take your medication as directed, or if you don't take it at all, you could end up hurting yourself.Call your doctor or suicide help line if you are having suicidal thoughts.Take yourself to the hospital.
Step 2: Don't change to a routine.
It can be hard to get out of bed when you are depressed.A morning routine made up of small, successive steps can help you to manage the day more easily and set you off to a good start.Every morning, arise at the same time.Sit up in bed when you wake up.Get out of the bed first.Light stretching is next.You should wash your face and brush your teeth.You should eat breakfast and take your medication.Rather than thinking about the whole day, focus on one task at a time.
Step 3: Good sleep hygiene can be done.
Before bed, turn off your phone, computer, and television.Coffee and alcohol can make it hard to get a good night's sleep.Establish a nightly sleep ritual by reading, taking a bath, and sleeping.You should go to bed at the same time each night.You may wake feeling refreshed when you improve your sleep habits.Lack of sleep can have a significant impact on mood, so establishing healthy sleep patterns can go a long way in improving your depression.
Step 4: Get some exercise.
It's a happy feeling.It's possible to lift your mood after a good sweat session.Regular exercise gives you confidence, relieves stress, and can even help you sleep.It's not necessary to do anything strenuous if you wait for your symptoms to improve.Try to get your body moving.You can do low impact activities like walking, swimming, and yoga.
Step 5: Bathe, dress and groom yourself every day.
You will feel better about it.It will be appreciated by the people around you.You can feel more accomplished and motivated when you include these tasks in your morning routine.It's okay if you only manage to do it.
Step 6: Monitor your thinking.
Depressive thinking is negative.Learning to change negative thought patterns is one of the best ways to overcome depression.It's a big undertaking to do on your own.When you are told to change negative thought patterns with your psychologist or therapist, it is the most productive.You can focus on becoming more aware of your thoughts in the meantime.Look over your thoughts when you're feeling low.What have you been saying to yourself over the past few days?These thoughts can contribute to your poor mood.For a few days, try to identify your negative thinking.Take notice of negative thoughts, acknowledge them, and let them go.Remember that thoughts are not facts or truths.You can try to challenge negative thoughts once you become good at spotting them.Is what you're saying to yourself realistic?Is it exaggerated?Do you have any evidence to back up the negative statements?If you want to attack your negative thinking, point out how irrational it is and restate your self-talk to be realistic.You could say "My symptoms will never improve".You have evidence to refute this claim if you can show that you have gotten better sleep or are able to complete more schoolwork.You should frame your self-talk with this evidence in mind."It is taking time for my symptoms to improve dramatically, but I do see that my sleep has gotten better and I have been getting more schoolwork done."
Step 7: Journal in the evening.
Journaling is a good way to get rid of your worries, problems, and stressors.Journaling can help you to problem-solve and track your symptoms of depression.At the end of your day, write in your journal what happened, how you felt, and what you thought.One step further, you can consider how you could have handled the day differently, if you wanted to.
Step 8: Relax exercises.
Unless you are already a guru, you may not have the mental discipline to practice meditation right now.Try relaxing exercises to reduce stress.They may include deep breathing, yoga, massage, listening to soothing music, or taking a long, hot bath.
Step 9: Break the large tasks up.
Just like you might have to simplify your getting ready routine to smaller, successive steps, it might be helpful to do this for schoolwork, housework, and other projects.Doing this will help you to ward off stress that might make your depression worse.If your depression makes you feel unfocused, it can help you maintain focus.If you have to write an essay for a college class, the first thing you should do is research the topic.You can outline your essay after that.Next, you could write the parts that are clearly defined in your head, no matter what section of the paper they are in.Once you have a complete paper, you can try to work on each section of the outline.You can go back and change the paper.If you have enough time, each step could be completed in a different day.
Step 10: Don't be too social.
It's common to not want to be around other people when you're depressed, so your family and friends may think it is a good idea for you to attend a big gathering.If your symptoms persist, you may not be able to socialize.If you have to bow out, aim for a low-key event in or near your home.It's important to be social in small ways, like chatting with your mom on the phone or talking to your neighbor.There are small instances of social connection that can lift your spirits.
Step 11: Even if it is only on your lunch break, get some sunshine.
It has been found that people who don't get enough sunlight are more likely to suffer from depression.The study found that group nature walks made a difference.During the time you are waiting on your medication, spend more time outside.
Step 12: This is an illness like any other.
It needs medication.You aren't bad.When your blood sugar is high, it's like your brain chemicals are bad.There are effective treatments for this illness.
Step 13: You should not use supplements without telling your doctor.
St. John's wort is believed to be an effective natural remedy for depression.This supplement interacts with antidepressants and can lead to an increase in side effects and a potentially life-threatening condition.Don't take any supplements until you have talked to your doctor about the possible side effects.
Step 14: Don't give up on yourself.
Another antidepressant will work if you find that the one you are currently taking doesn't work.You might have to go through a number of different options before you see an improvement in your symptoms.You should get a second opinion or more lab work if you've gone through several meds that haven't worked after a good trial.If you have an auto-immune disease, a fresh set of eyes may be able to find another cause for your depression.