5 Proven Tips to Manage Depression

 

TandyElisalaDepression

I am back now and I wanted to share some things I’ve learned through my journey with depression. If you or someone you know has depression,  I’m sure you’ll agree that it’s important to have all the support and resources available. This article shares 5 proven tips to manage depression.

 

Depression can get a grip on you that can be difficult to let go of. It’s nothing to be ashamed of. If you’re like most people, myself included, you’ve probably suffered from depression at some point in life. Whether due to a job loss, health loss, relationship loss, pet loss, financial setback or any number of reasons, depression can affect every area of your life; leaving you hopeless, sad, frustrated and exhausted… just to say the least.

 

I wanted to share with you some of my personal tips for dealing with depression. Some of these tips may seem obvious to you and others not so obvious. This list is not a substitute for professional help. If you need mental health assistance, contact an appropriate provider right away. If you are unsure where to get help, check out the National Institute of Health website.

 

Here are some of my proven tips to manage depression:

 

  1. Call on your support system

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Now is the time to call in your support system. People that lift you up and put a smile on your face are the people you should be surrounding yourself with. Whether friends or family, remember that there are people who love you and want to support you. All you have to do is ask and/or accept offers of support. One of my dearest friends, Linda, recognized I was in a bad place and insisted on coming over to my home almost daily to help me pack when I was in the process of moving.

The thought of packing and moving was so overwhelming to me that she insisted on being there with me through it all. Fortunately, her employer was flexible with her schedule and allowed her time to help me. If it weren’t for her, I would still be staring at the walls!

Two other dear friends, Rose and Beckey, took me out and we shared a great meal and wine. Wine helps everything… almost! Beckey also got me out of the house and to a concert. It’s little things like this that made a huge difference in my life. Another friend of mine, Cindy, scheduled a burger and house looking day for us. Another friend, Barb, also helped me by taking me out to dinner and just listening to what was going on for me at the time.

During these times when we want to go out least and all we want to do is stay home curled up in bed is when we need to get out of the house or at least connect with your support system. Part of a support system can include professional therapy. It has helped me in the past, so if you need professional help, check out Pretty Padded Room, a website that was featured on “Shark Tank,” that offers professional counseling online or contact a trusted mental health provider in your area.

 

Amanda, Steven and Sarah

Amanda, Steven and Sarah

It can be challenging for family or friends to understand how you are feeling; particularly if they’ve never felt depressed before. Share how you are feeling with family and let them know the feelings you are experiencing. It will help you release some of these feelings and it will help them better understand where you are coming from and why you are (or aren’t) doing the things you are doing. This certainly helped my family.

 

 

 

  1. Affirmations, Guided Imagery, Hypnotherapy

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Affirmations, guided imagery, and hypnosis are some of the BEST ways to help conquer depression and associated overwhelm. As a coach, I have developed over 400 affirmations and several guided imagery CD’s to help clients (and myself) over the years.

http://bit.ly/byeoverwhelm

You can pick these up here. Kelly Howell has some of the best recordings to help with a variety of life issues. Check out her CD’s here.

Because the subconscious mind is ready with all the messages you give it, one of the best ways to get the most out of this is to record affirmations or meditations in your own voice and listen to them before going to sleep.

http://bit.ly/byeoverwhelm

I don’t know about you but sometimes I have trouble getting to sleep. This is one strategy I use that really, really helps me go to sleep, stay asleep and feel better. Our minds are most receptive five minutes before we go to sleep. Make these five minutes count!!

 

  1. Aromatherapy/Essential Oils

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I have found aromatherapy to be one of the best external methods of dealing with depression. Aromatherapy extracts the healing properties from the plant so that it can be used in its most concentrated form. These are known as essential oils. My favorites are lemongrass, lemon, peppermint, and lavender. You can apply essential oils directly under your nose or you can dilute 3-5 drops in a bowl of cold water and pour directly on your scalp. There are other oils and other places to put oils that are effective. The quality of the oils you get is important. The ‘best’ in my opinion are doTERRA  Essential Oils.  There is a lot you can learn about essential oils and its vast health benefits.

http://my.dōTERRA.com/tandyelisala

  1. Gratitude Journal and Journaling

 

 

 

 

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If you are someone who likes to write/journal, you can write down your feelings and release it all onto paper. This can be very therapeutic. One thing I recommend doing is including in your writing practice is 1-3 things you are grateful for. Writing down and affirming a few things you are grateful for each day lifts your vibration and helps you attract more things to be grateful for. Check out an article I wrote on the importance of a gratitude practice here.

5. Happy Kit

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This includes keeping a box of things that put a smile on your face. You can include things like your favorite comedies, favorite songs, a PRE-PAID gift certificate for a massage,  essential oils. When you’re deep into a depressive episode, it’s hard to think of ALL of the things that make you happy. However, it’s much easier to remember a designated place like your Happy Kit box to go to when you’re down. Also, by pre-paying for a massage gift certificate you eliminate any financial excuses not to get it when you’re down.

While there is a distinct difference between being in a bad mood and being depressed, music is a universal language and can really help turn your mood around. Check out my article on 169 songs to put you in a good mood here.  My clients love this list and have used it to help turn around a bad mood or sad time in their life.

Bonus Tips For Managing Depression

Vitamin D3.

One of my dearest friends, Mark, suffered from depression for decades and swears by 5,000 – 6,000 units of this vitamin a day. I use this myself and indeed have seen a difference in my overall well-being. Caveat: I am not a medical doctor!

 Exercise!

Even walking 30 minutes a day several days a week makes a difference in your health. There are tremendous health benefits from exercise. We recently lost our beloved canine family member, Colonel, and I find walking with our other dog, Roxy helps both of us:-)

Regardless of what you have gone through, remember that the challenges you face in life do not come to destroy you, but to show you what you’re made of and just how strong you really are! No matter how bad things may seem, there is always tomorrow and every situation is temporary.

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YOUR TURN: Do you have a personal tip for dealing with depression? Which of the tips above resonates with you most and why?  Please share in the comment section below.

Want more articles like this? 

Here’s an article about specific ways I helped my daughter through depression and suicidal thoughts:  How I Helped My Daughter Through Depression and Suicidal Thoughts 

The Truth About Problems That Will Make You Think Differently About Life

Thrive in Life: Sleep and Meditation

Here’s a comprehensive article about essential oils if you want to learn more: https://bettermindbodysoul.com/essential-oils-guide/   Once you’ve done your research, head over to my oils site to get started! 

 

 

 

If you need more hope in your life, I invite you to get a Daily Dose of Hope HERE.

 

Daily Dose of Hope http://www.TandyElisala.com/DailyDoseOfHope

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Tandy Elisala

Family Caregiver Coach, Cancer Empowerment Advocate and Chief Inspiration Officer at Center for Inspiring Greatness | Empowered Family Caregiver
Tandy Elisala is passionate about helping family caregivers go from being overwhelmed and stressed to empowered and calm. Tandy went through cancer four times and learned how to heal using conventional, complementary, and alternative therapy. Tandy left her corporate career to take care of both parents simultaneously while raising three kids as a single mom. She took care of both parents for 2 1/2 years until their respective deaths. Tandy now teaches what she learned on her journey. Tandy is a family caregiver coach, a multiple best-selling author, inspirational speaker and mom to three adult kids, one angel dog and one diva cat.

Join our Facebook community at http://www.facebook.com/groups/EmpoweredFamilyCaregiver

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12 replies
  1. christine
    christine says:

    All the things you mentioned are good tips! What you eat also has a bearing on mood. You can also take certain natural supplements. Minerals play a role in calming the nervous system. B vitamins have been shown to improve mood. Folic Acid downtreams to dompamine to lift mood. But please see a natural health care professional to help you decide which protocol is right for you.

    Reply
  2. PJ Van Hulle
    PJ Van Hulle says:

    Thank you for sharing, Tandy! I’d like to add that I’ve noticed lately that processed sugar seems to seriously affect my mood. If I have too much (which apparently isn’t much!) sugar, I can get tired, cranky, anxious, and even very depressed. When I go 3 days or more without sugar, I start feeling more cheerful and energetic again. So I’d also recommend that if someone is reading this and feeling depressed that they use that as a sign to take seriously up their level of self care, including sleep, water, exercise, eating nutritious foods and avoiding sugar.

    Love & Prosperity,

    PJ

    —–
    PJ Van Hulle
    Real Prosperity, Inc.

    “Have Fun. Do Good. Make Money.”

    FREE Report: “How to Jumpstart Your E-mail List”
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    Reply
    • Tandy Elisala
      Tandy Elisala says:

      Thanks, PJ! Processed sugar definitely has a negative affect on the physical body. Thanks for the great tips and reminders about self-care too.

      Reply
  3. Miranda
    Miranda says:

    Tandy, I can relate to so much of this! I have Kelly Howell downloads and listen to them as I fall asleep. So perfect. And the first thing I do to pull myself out of a funk is exercise. It always ALWAYS works! I have also been meaning to record my affirmations in my own voice, so thank you for the reminder. And what a great idea- a HAPPY Kit! I am going to make happy kit gifts for my support team to let them know how grateful I am for them! Thanks for this heartfelt and authentic article 🙂

    Reply
    • Tandy Elisala
      Tandy Elisala says:

      Thanks so much for your feedback, Miranda. I’m so glad you like the happy kit ideas and I’m glad you’ll be putting some together for your support team. That’s awesome! What a great gift:-)

      Reply
  4. Michele Christensen
    Michele Christensen says:

    I love the idea of a happy box even if you aren’t prone to depression. Sometimes life can just get so hectic and overwhelming as an entrepreneur I could see having it as a go-to resource for those crunch times.

    Reply

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