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Several therapists recommend that every major activity on your
daily schedule be rated for "mastery" (how well you did it) and for
"pleasure." From these rating we can learn a lot, e.g. that we are
getting more pleasure than we thought out of life, that we can do
many things pretty well, that many activities are satisfying even
though we aren't very good at them, and so on. You may have to push
yourself to be active. A book by McGrath (1994), stressing converting
depression's dissatisfactions into motivation to self-improve, could also
prod you into constructive action. Examples: feeling like a victim may
lead to correcting the situation, anguish about aging may encourage
exercising, a poor evaluation may inspire us to learn more, etc. Deep
depression makes it very hard to get active (in those cases medication
may be needed).
Exercise promises long-lasting results. In just the last couple
of years, there have been a couple of interesting studies showing that
an aerobic exercise program--stationary cycling or treadmill--for 30
minutes 3 times a week reduced major depression as much or more
than medication (Zoloft). After 16 weeks, the remission rate was 60%
for both groups, but at follow up after another 6 months the exercise
group had a higher recovery rate (than the drug group) and they were
less likely to relapse (8% vs. 38% in the Zoloft group). The subjects in
this study were middle-aged or older (Babyak, et al, 2000). Be sure to
check with your doctor first, but exercise would be good for you in
many ways, not just with depression. Seriously consider this. Even
more recently, other studies report that daily exercise reduces
depression by 1/3 or 1/2 within 10 days, which is faster than most
people respond to anti-depressive medications.
The data keeps coming in. Please pay attention to this. Another well done
study (Trivedi, M., January, 2005, American Journal of Preventive Medicine)
shows that exercise alone three or five times a week for 30 minutes reduces
depression by about 50%. That is as good as taking antidepressants or as
good as getting Cognitive-Behavioral psychotherapy. The study observed mild
to moderately depressed 20 to 45-year-olds.
Avoid unpleasant, depressing situations. Take a vacation, get
complete rest and lots of sleep (just for a week or two--not for
months). Our interpersonal situation powerfully influences our
happiness and depression. Barnett and Gotlib (1988) found that
introversion, loneliness, dependency, and marital problems often
precede the onset of depression. Avoid losses and these conditions if
you can (of course, it can be a joy to lose a lousy marriage).
Change your environment. Try to change your depressing
environments --working conditions, family interactions, stressful
relationships and so on. Our mood reflects our surroundings.
Reduce negative thoughts. Reduce the negative thoughts that
characterize depressed people: self-criticism ("I'm really messing up"),
