Managing depression

Managing Depression

What is depression? We're all subject to occasional bouts of the "blues." But if you find yourself feeling sad or irritable most of the time, and have two or more of the following, you might have a mood disorder ("clinical depression") and could benefit from psychotherapy:

* more easily fatigued than in the past

* more trouble making decisions than before

* loss of interest in people and/or activities

* lowered self-regard

* feeling hopeless

* sleeping too much or sleeplessness

* eating too much or loss of appetite

* excessive feelings of guilt

* thoughts about suicide

Self-help tips for managing depression:

1. Get regular, vigorous and sustained exercise (20-30 minutes, most days of the week) to affect your body chemistry and how you feel.

2. Take advantage of opportunities to get together with people and get your mind off yourself. Ruminating about your situation encourages more depression.

3. Learn how to assert your needs without aggressive anger (which damages relationships). Not getting needs met often fuels depression.

4. Take action to accomplish goals, even if you don't feel like it. Motivation often only comes after taking the first few steps. Accomplishment generates good feelings and changes your brain chemistry, which can alleviate depression.

5. Don't drink alcohol when you're depressed. After about the first half hour, alcohol depresses mood. And, people who drink to relieve depression often become both depressed and alcoholic.

Barbara Elbl, MFT, CEAP, CGP

Marriage and Family Therapist Ca Lic #33788

Certified Employee Assistance Provider (EACC #028021)

Certified Group Psychotherapist (AGPA)

EMDR practitioner

Substance Abuse Professional

4333 California Street

San Francisco, CA 94118

415-681-1757

Call now for a free brief assessment

EDUCATION CENTER

What is Psychotherapy?

What is Counseling/Brief therapy?

What is EMDR?

What is (psychological) Trauma?

What is Group Psychotherapy?

How do you find a good therapist?

Tips for Coping

Stress

Depression

Anxiety

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