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Managing depression means total self-care.  If you neglect to take care of yourself once you begin to feel better, you will likely begin to re-experience some symptoms of depression.  Emotional health, as well as physical health, is about lifestyle.

1.       Structure your day to include the factors or interventions of taking care of yourself.  This can be easily established by using a daily activity chart until you are able to consistently engage in self-care without constant reminders.

2.      Support yourself by developing and utilizing resources to eliminate social isolation and withdrawal.

3.      Choosing positive thoughts instead of negative ones, reminding yourself that depression is a temporary emotional state, and focusing on taking one day at a time.

4.      Be aware of what works and is beneficial and what does not help you.  Keeping a journal can be useful for self-monitoring.  You will want to identify the ‘red flags’ of potential regression and any patterns of behavior which affect you negatively.

5.      Exercise can be very beneficial and helpful in reducing body tension, improving sleep, creating a sense of well-being, increasing energy, and decreasing stress. However, before initiating any exercise program, check with your physician.

6.      Eat daily, well-balanced meals for good nutrition.  If you are unsure of what it means to eat healthy, consult your physician, dietitian, go to a bookstore or the internet where you will find many resources.  People who are depressed often experience some disturbance in a normal healthy eating pattern, and as a result, there can be weight loss or weight gain.

7.      Clarify what your values are and do an inventory.  If you are not living in accordance with your value system, this could be contributing to your experience of depression.

This was taken from a handout given to me from a therapist. 

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