Tips for Stopping the Cycle of Depression

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Submitted by F. Gregory Harris, 
MD, Lane Behavioral Health Svcs.
The 3 parts of Depression are:
– Negative or Self Critical Thoughts
– Physical Symptoms of Fatigue, Poor Concentration, Irritability, Nervousness
– Behavioral Isolation or Passivity or Inactivity
The 4 components of Stopping Depression are:
– Practice Alternative or Balanced Thinking 
– Get Involved in Activities
– Have Contact with other People
– Take Care of Your Health (Rest, Eat Right, Exercise)
Strategies To Try:
– Notice Negative Thinking (limit it if possible) (keep a journal, if possible)
– “Change the Channel” from a negative thought to a Neutral or Pleasant one
– Think: what might a supportive person say to counter your negative idea?
– Do one pleasant activity per day, INTENTIONALLY.
– Remember: action leads to more action; inaction causes more inaction.
– Remember: take steps to achieve your goals (i.e. from a to b, not a to z). 
– Remember: practicing for 5 minutes helps.
People Contact:
– Do one activity involving contact with other people, each day
– Focus on an activity you like.
– Practice social “pleasantries”: making eye contact, smiling, greeting others, etc.
– Intentionally eat one nutritious food item per day.
– Get plenty of rest. Try to stay on the same sleep-wake schedule daily.
– Any aerobic activity is healthy, especially walking.
– Do corrective breathing, relaxation or meditation exercises, if these soothe you. 
Recipe for a Better Mood = T.I.P.:
 – Talk Back to Negative Thoughts
 – Initiate Pleasant Activities
 – Purposeful People Contact
    If you or someone you know is experiencing depression, the professionals at Lane Behavioral Health Services can help.  Call today for a better tomorrow, (225)658-6640.

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