Mind & Mood Clinic - Do's and Dont's Around Depression

By Dr. Irina Fiksman

Do's		Don’ts
Recognize that your Depressive Disorder is a real and rather common illness not a weakness or a character flaw, and it cannot be wished or prayed away not your punishments for real (or imaginary) misdeeds		Blame yourself for being depressed. Listen to uninformed people questioning your “right” to be depressed or suggesting that it is within your power to shake it off, just snap out of it, or overcome depression by prayer.

Accept that your current limitations are brought on by the depressive state. They probably affect most, if not all areas of your functioning.		Berate yourself for not being able to function as well as you do when you are not depressed.
Acknowledge that depression distorts and darkens your perceptions, thinking, and judgment of yourself and the world around you.		Succumb to the gloom and doom of depressive thinking. Make any major life changing decisions until you recover.
Remember that depression is a treatable illness, and you have excellent chances of betting better.		Expect an overnight improvement; it may be a bumpy road for weeks to come.
Learn about the Depressive Disorder from reputable sources.		Assume that everybody writing or speaking about depression is a credible source of information about that topic.
Be active in your treatment, ask questions, and speak up about your concerns. Take you medication as you are supposed to.		Take other people's medication. Use alcohol or street drugs to self-medicate.
Build structure into each day and keep up your daily routine at home, work, school, etc.		Take one new responsibilities until you recover from depression.
Go to bed and get up at the same time. Get 7 – 9 hours of sleep.		Sleep more than 10 or less than 6 hours a day.
Attend to your personal hygiene and grooming. Take daily showers, wear fresh day time clothes, brush your teeth, hair, and apply makeup or shave.		Stay in bed, unwashed or undressed past breakfast time.
Since mornings are likely to be your most difficult part of day: Prepare for the day as much as possible the night before. Think of little ways to pamper yourself upon getting out of bed, e.g. having a cup of your favorite tea or coffee, reading a newspaper, watching your favorite show, etc. Allow for a slow start of the day. Set aside time for a rest. It is easier to get going if you anticipate a built-in break.		Schedule high pressure events before noon.
Eat well-balanced meals and drink plenty of fluids, even if you don’t feel hungry or thirsty.		Overeat, skip meals, overindulge in sweets or caffeine containing beverages.
Get as much light and sunshine as possible.		Isolate yourself in a dark room.
Incorporate some, however moderate, exercise in your routine.		Try to do too much too soon, especially if have not been active for years.
Nurture and stimulate yourself every day. Do something you have always considered pleasurable and exciting, e.g. watch a funny movie or play with a pet. Consider getting a pet if you don’t have one.		Wallow in self-pity, self-loathing or anger – it will only make you feel worse.
Break larger goals and tasks into many smaller ones. Work on them for brief (5-15 min) periods of time. Reward yourself for reaching your smallest goals.		Overbook yourself or attempt to do too much too soon. Stay idle until you recover from depression.
Stay socially connected to other people. Reassess and reaffirm your spiritual needs.		Let the depression isolate you or spend your time with upsetting, negative people.
Talk with others about the depression, in moderation. Consider participating in support groups.		Incessantly talk to yourself and others about the depression.
Express your appreciation to your family and friends for rallying around you.		Take your anger and frustration on those who care most about you.