Top 10 Depression Tips

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Depression is something seen increasingly often in our psycho-hypnotherapy practice here in the UK. Here are my top 10 tips for help with depression:

1. Respect the Clock - Set your alarm clock for a reasonable time each morning and make sure you get out of bed within 5 minutes of it going off, even if you feel you have no real reason to do so. Eat at three specified times during the day, whether hungry or not, and make sure you eat a reasonable amount of good, healthy food - no matter how small the portion. No need to go overboard on portion size, however: the key word here is reasonable.

2. Prepare a Positive Affirmation -- Have one ready so that you can repeat it several times as soon as you wake up. You don't need to believe it at first, just repeat the affirmation when you awaken. 'I am alive, happy and free' or 'Every positive thing I seek is now seeking me', are good examples of positive statements or affirmations. The key here is to stick at it. It took you a while to buy into the doldrums; it does require a 'stick with it' attitude in order to move forward.

3. Take Care of Personal Hygiene First - Take a shower or a bath first thing in the morning and be sure to brush your teeth and comb your hair. When we are feeling depressed, we tend easily to neglect ourselves and the way we look, so simply by tending to these things we influence the way we feel and increase our self respect. If you need help to bathe, ask for it - that help is available. Oh, and when you look in the mirror, be sure to smile, whether or not you feel like it The simple act of doing this on a regular basis works wonders!

4. Change into Fresh Clothing - Don't hang around the house in the same clothing you slept in. Leave your pajamas or sweats in the bedroom (or in the washing machine) and put on something that you wouldn't mind being seen in if you were outside. The way we dress influences and affects the way we feel.

5. Leave the Home - Regardless of whether you feel you have any real reason to do so, make sure you go outside - even if it's only to walk around the block or down the street and back. Even if it's been some time since you went out, you can start with a just little walk and then go a few more minutes next time. Stop by a shop and pick up something - a newspaper or magazine, some milk or bread. If it's a supermarket, make sure you choose the check-out with a real-life cashier, don't go through the self-scanning aisle. You need human contact.

6. Make Human Contact - Whether it's simply saying hello to a shop assistant or cashier, or calling a friend or relative, make sure no day goes by without talking with someone. Watching TV or sending an email doesn't count - you need to actually speak with another person. Make sure you do this each day. And don't be afraid to put a smile in your voice - it really does change the way you - and others - feel.

7. Think about the positive -- you've already focused on the negative and you know this hasn't solved the problem. Now is the time to focus on what's there, on what's positive. Everyone has positives; it's simply a question of identifying them. An easy way to begin the process is to close your eyes and focus on everything within a six foot (2 metre) radius. Start with yourself: 'My face and hair is clean' etc and work outwards: 'The day is bright' or 'I can hear the birds singing'. You get the idea.

8. Make a 'To Do' List - Write down everything that needs to be done today. Don't rush yourself -- just take care of one thing at a time, ticking off each one as it is accomplished. Give yourself rewards as you progress - a cup of tea or decaffeinated coffee can be earned instead of just taken for granted.

9. Give Yourself a Hug - Sound silly? Well, maybe it is, but go ahead and do it anyway. No-one needs to see you. Do it now. Give yourself a good hug and really allow yourself to feel it! Send yourself some loving, experience your own warmth. You deserve it and you'll be really glad you did it!

10. Celebrate your Progress - Recognise that any progress and any achievement, no matter how small, is a true accomplishment. You're taking care of yourself now, so give yourself real recognition for your effort. You're doing something positive, you're moving forward, so give yourself a big pat on the back!

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