How To Cope With Depression

With its unfortunately high rate of occurrence in today’s society, depression remains one of the most uncomfortable disorders one can experience. For a depressed person, feelings of worthlessness, of having no purpose, of "going nowhere" exist with enough intensity that virtually all activities are carried out at reduced or non-existent levels of efficiency. Depression, as we are discussing it, is clinically called "reactive depression", meaning that one becomes depressed as a negative reaction to a situation, person(s), or object(s) that currently exists in the person’s life.

A certain amount of natural depression is normal; where depression becomes an issue of concern is when it persists beyond an appropriate length of time. Depression will not persist inappropriately if it is dealt with constructively. It is the purpose of this article to provide assistance in coping with depression. Obviously, this one article cannot provide all the answers, since scores of books have been written on the subject; but if the suggestions are followed, chances for progress are increased due to the specific intervention plus the fact that at least something constructive is being done.

Here now are the strategies to put to use in helping to cope with depression.

Directions: Work through each step below completely, writing all responses on separate paper which should be retained for the future.

Step 1:

Write down, specifically, every single thing you can think of that might contribute to your depression. The key here is to be as precise as you possibly can be in writing these items.

Step 2:

On another blank sheet of paper, set up two columns: (a) Modifiable Items, and (b) Non-Modifiable Items.

Step 3:

Go through your list of responses to Step 1, evaluate each item, and place it in the appropriate column. If there is something you can do to change an item in Step 1, put it in Column A. If there is nothing you can do to change the item, if it's "out of your hands", put it in Column B.

Step 4:

Decide which item you would like to work on first. If you wish to begin with an item in Column A, go to Step 5. If you wish to begin with an item in Column B, go to Step 6.

Step 5:

The procedure for working with items in Column A is as follows:

1. Select the item which you wish to modify.
2. Write down the precise steps you believe are necessary to accomplish change.
3. Plan how you will put these steps into operation.
4. Implement your plan.
5. Keep records of your plan, recording what has occurred with each step af your implementation.
6. Constantly re-evaluate progress, making additional changes in your plan whenever appropriate.
7. Although it is advisable to aim at completing your plan, changes in priorities may lead you to abandon one item in favor of another at any time. This is acceptable.

Step 6:

The procedure for working with items in Column B is as follows:

1. Recognize the fact that you can do nothing (or very little of significance) to change the item. Therefore, in order to feel any more comfortable, it is necessary to modify your "cognitions", or thoughts, about the item.
2. Write down, in detail, your feelings, frustrations, misery, and so on regarding the item. Do not hold anything back. Remember, this is your private program. "Writing it out" frequently serves as a very effective "catharsis", a technique in which you can feel better simply by "getting out" feelings that have been trapped inside.
3. Imagine that you are totally emotionally detached from the item you’ve selected. Write down, in detail, what an objective supportive person would say to you to make you feel better. Be strong and positive in what you write, regardless of what you truly believe right now.
4. Reread your responses to Step III frequently. Research has shown that the more you come face-to—face with positive thoughts and attitudes, the more likely it is that these feelings will be internalized, replacing the negative beliefs that have contributed to the depression.
5. Keep records of changes in your feelings. Nothing can be more motivating and comforting than recognizing, "Hey, I don’t feel so bad about that anymore!".

Step 7:

Congratulate yourself on doing something positive to help your depression. Plan on working on items as frequently as you can, but don’t try to work on too much too soon.

Step 8:

Recognize that progress out of depression is rarely "smooth". Frequently, minor setbacks will occur. Individuals who desperately welcome "feeling better" are devastated if they find themselves slipping. If you are aware, or even plan, that there will be occasional minor setbacks, then when they occur, you’ll be able to cope with them more efficiently, returning to the positive direction you desire more quickly.

Step 9:

If you don’t feel yourself benefiting from these steps as much as you would like, the procedures you’ve attempted will still be very helpful if you decide to speak to a professional therapist, clergyman, or just a friend about your depression. The information you have written will serve as a springboard for additional discussion.

Robert H. Phillips, Ph.D.
Associate Director - I.C.R.I.

The International Coma Recovery Institute, I.C.R.I., is dormant (no longer in operation.)

Copyright © 1984-1999, 2000, * Robert H. Phillips, Ph.D.

CRA NOTE: Doctor Phillips' current address:
Robert H. Phillips, Ph.D., Psychologist
Director - Center for Coping
120 Bethpage Road
Suite 310
Hicksville, New York 11801
516-822-3131