Dear Counselor: Things have gotten complicated in my life over the last few weeks. At present, I am facing several legitimate worries. As a result, I am beginning to experience a few symptoms that do not go away—hopeless thoughts, insomnia, loss of appetite, and lack of energy. I don’t want to become depressive. Please give me some tips to overcome these symptoms.

– Cambria

 

Dear Cambria: You are correct to be concerned about Depression, as all of the symptoms you describe are possible signs of a depressive episode. It is a big advantage that you are aware of these symptoms and are trying to address them before they get the best of you.

 

One of the most reliable ways to reduce symptoms of depression is physical exercise. Going for  a walk outdoors can be a very powerful anti-depressant! If possible, have a friend or family member go with you on regular walks where you can talk and enjoy nature while you exercise. If walking outdoors is not an option, try to find another form of exercise you enjoy that you can do on a consistent basis, even if it is using an exercise video in your own home.

 

Another important factor in fighting depression is to monitor carefully the type of information your brain receives and processes during the day. What type of music, films, or books do you regularly hear or see? What type of people do you spend time with? It turns out that the counsel Paul gives in Philippians 4:8 is sound psychological advice: Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things (NIV). Paul seemed to understand the importance of focusing our thoughts on positive things. This does not mean to “think positive” in the sense that we ignore our legitimate problems and pretend all is well, but rather that we surround ourselves with positive images, sounds, and environments as much as possible. If you have a choice as to what books to read, movies to watch, and music to hear, try to keep in mind Paul’s advice.

 

Having a routine schedule for eating, sleeping, working, and relaxing can also be helpful in fighting symptoms of depression. Even if you do not feel like eating, or cannot sleep due to insomnia, it is important to set aside time for those things and “go through the motions” even if you are not hungry or sleepy.

 

Make a list of things that you enjoy doing. Include several items on the list that cover a range of experience. For example, include some activities that are free and some that cost money; activities that are done with others, and some that you enjoy alone; indoor and outdoor activities; activities that take a short amount of time, and some that take a whole day. Once you have several activities, arrange to do at least one thing on your list each day. Treat these as your “medicine” to get well, rather than thinking about them as a “luxury” that you cannot afford.

 

Finally, if you feel as though nothing is helping and your hopeless feelings continue, consider seeking professional help. Depression is a very real disorder and should not be taken lightly. The good news is that our brains can change from patterns of depression. In some cases, however, medication is appropriate and necessary in order to help the brain recover from its chemical imbalance and establish more healthy neural pathways.

 

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Dear Counselor is a service of Julian Melgosa and staff from the Walla Walla University School of Education and Psychology.

 

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