In the wake of Robin Williams' suicide, more celebrities are coming forward with their battles with depression. The latest is
Wayne Brady, who I've long been a fan of from
Who's Line Is It Anyway.
As someone who has dealt with depression firsthand, it is refreshing to see people like Brady speaking out. The stigma needs to be erased, and people need to know that they are not alone. People need to know that there are others who arrive at the other end of the tunnel.
Of course, I am a firm believer in medication, in addition to talk therapy, for those who need it. After all, we wouldn't tell a diabetic not to take insulin, and the brain is no different than any other organ in terms of malfunctioning. However, depression is psychological, physiological, mental, emotional,
and spiritual, and as such requires holistic approaches to treatment/daily management. And taking time to care for one's mental health on a daily basis is important for everyone, depression or not.
My friend Athena recently wrote a list of ways to cope with depression. She doesn't have a blog (uses facebook notes), otherwise I would link. The following are some of her suggestions combined with my own, with any direct quotes credited to her:
Exercise!
Cardiovascular exercise releases "happy hormones" known as endorphins, and exercise in general is good for the mind and spirit as well as the body. While it can be hard to "get moving" when depressed, setting time for regular exercise can increase feelings of competency and agency as well as increasing overall mood.
Better yet, exercise outside when you can. "Sunlight does a mind good," and although it can be hard to get outside in the colder months, any of that Vitamin D you can get is a good thing especially at that time of year.
Dancing is also great exercise to tackle depression. As Athena notes, "it is good exercise and usually it is hard to be down when dancing, so choose activities where you brain has to follow a healthy body."
Also try yoga; yoga poses are known to quiet the mind and soothe anxiety.
Remember That You Need People
Depression can cause people from isolating themselves from those who love them, but this only makes things worse. So try to say yes to social engagements, and seek out close friends and trusted confidants to open up to. But stay mindful of how others' unhealthy or toxic behaviors rub off on you, and set firm boundaries when needed. The key is finding people who lift you up and limiting interactions that bring you down.
Practice Good Self-Care
Take good care of your mind, body, and spirit. Along with healthy exercise, eating well and getting adequate sleep are essential for managing depression. And taking time to not only care for basic hygiene, but even dress up will leave you feeling better about yourself, even when you'd rather lounge in pajamas all day.
Limit excess caffeine, alcohol, and sugar. Technically, I'm not supposed to drink while on my antidepressant; however, my psychiatrist told me that a drink or two a week is not problematic. I've never been a huge drinker, so it's easy for me to limit my consumption. But while alcohol may seem to give a quick emotional fix, it is addictive for many and not helpful as a long-term coping mechanism for any. Caffeine and sugar likewise provide a momentary high followed often by a crash; for many including myself caffeine can add to anxiety so I
try (often unsuccessfully...) to limit it.
Think Positive
Yes, no one is "positive" 24-7, let alone those with clinical depression. But we do have a choice of what we focus our mental energies on. I used to think of gratitude lists as hokey and kind of phony, but they really do help me keep my mind of what is good in my life, regardless of how I am feeling.
Doing a good turn for others can also help lift depressive systems; not only will you make someone else's day, but shifting the focus from self is mood lifting in and of itself.
Make Positive Media Choices
In college I sought out a lot of music that actually increased my depression. Music and all the arts are amazing expressions of human experience and emotion, but as Athena notes, while some music and other media can be cathartic, over time consumption of too much "negative" media can leave you stuck. Instead find media that soothe your spirit. (My all-time favorite therapeutic song is The Beatles'
Let it Be. Also
remember that "laughter truly is often the best medicine;" seek out shows, films, and
people that lift you up.
Again, none of this is a substitute for clinical treatment of depression involving medication and/therapy, but in conjunction these ways of positive self-care can help anyone stay grounded and stable.
