5 Steps to Pull Yourself Out of Depression

Axel Dash

USVI - Overcoming depression takes time. But you can begin reversing the cycle day by day. It involves a combination of professional treatment and lifestyle adjustments, building a gentle daily routine, prioritizing consistent sleep, connecting with a support network, staying physically active, and seeking professional help when needed.   For a structural approach, focus on these 5 actionable steps:

1. Reach Out for Professional Help or Computerized Therapy - Connect with a primary care provider or a licensed mental health professional. Self-help books or computerized therapies like Cognitive Behavioral Therapy (CBT) help change negative thinking patterns. 

Note: CBT is a structured, goal-oriented form of psychotherapy that operates on the principle that your thoughts, feelings, and behaviors are interconnected. By working with a licensed therapist or on your computer program, you learn to identify, challenge, and reframe negative thought patterns to improve your emotional well-being and actions. 

2. Prioritize Biological Rhythms - Hormonal fluctuations (e.g. PMS, postpartum, perimenopause) are unique factors for women. Biological rhythms are natural, repetitive cycles of biological activity regulated by your body’s internal “master clock.” Focus on consistent sleep schedules (7-8 hours a night), getting out of bed at the same time everyday, showering, eating regular - nourishing meals, practicing moderate daily exercise, and adhering to healthy nutrition habits.
   

3. Break Down Tasks - Depression often derails your basic daily habits. When feeling overwhelmed, divide large chores or projects into tiny manageable steps. By breaking large projects into bite-sized pieces you defeat procrastination. Start by defining the end goal, then map out the specific sequence of actions required. Break those steps down into “embarrassingly small” components that take less than 30 minutes to complete. Set realistic goals to build a sense of daily accomplishment.
   

4. Stay Connected - Avoid isolating yourself. Spend time with supportive loved ones or engage in community groups. Social connection is one of the strongest protective factors against depression. It triggers the releasing of bonding chemicals like oxytocin, combats isolating thought patterns, and creates a positive feedback loop of emotional well-being. 
   

5. Incorporate Self-Care - Schedule activities that boost your mood, such as a short walk outside (even a 15 to 30 minute walk can boost your endorphins and energy levels), practice creative expression, or simply spending a few minutes in natural sunlight can do wonders for your mood. Challenge negative thinking. Depression can create a pattern of rumination and negative affirmations. Practice noticing these types of negative thoughts and proactively counter them with positive facts or self-compassion.  
   

Depression can and frequently does go into full remission, meaning symptoms can completely disappear for long periods of time or even a lifetime. 

However, because it is often a chronic condition, many people experience recurring episodes or require ongoing management to prevent symptoms from returning.