DEALING
WITH MILD TO MODERATE DEPRESSION
Stephen D. ZoBell, PhD
Depression is sadness. The term is used frequently and can mean
different things to different people.
From a psychological point of view, the concept of mild to moderate sadness
or depression tends to be a symptom.
Underlying causes may include repressed anger, discouragement,
disappointment, shame, error, and susceptibility to criticism from others, negative
thinking patterns or purposeful withdrawal from responsibilities. There may be medical or physiological causes
that impact depressed mood. Depression
may become so severe that medication could be considered. If depression becomes severe, it may be
important to have a medical diagnosis to determine physical factors that may
influence the long term low mood. Serious depression
may require short or long term use of medication so it would be helpful to
consult with your physician if you are unable to manage extreme and long term
low moods.
Mild or moderate depression can often be
treated without medication. Following
are approaches that may help:
1. learn about your moods and
determine if you are able to consciously have influence over them with inner
dialogue. If you can, use self-talk to
help elevate your mood in a positive direction.
Avoid dwelling on negative aspect of life. Don’t allow others or circumstances to define
you. Take charge of defining yourself in
the context of gospel parameters.
2.
If you have experienced a
serious loss in your life then learn and understand the grieving process
seeking assistance from a trusted other if necessary
3.
If there are obedience issues,
repent of any commandments you are not keeping
4. stay behaviorally active: exercise, move around, limit the amount of
time you are immobile, avoid excessive media use, keep your hands busy and your
feet moving
5. learn and practice thinking
positive thoughts and focus self-talk on encouragement and progression. Write positive and honest scripts for
overcoming depression and practice them.
6.
Ensure nutrition is
appropriate, limit sugars and fats, eat lots of fruit and vegetables and drink
adequate amounts of water.
7.
Get adequate amounts of rest,
relaxation and sleep
8. examine your environment at
home, office or workplace and ensure that it is orderly and represents positive
aspects of life. Avoid arenas that are
dark, negative or can trigger negative moods
9.
Ensure healthy and positive
dialogue with others where you feel valued, supported and cared about and then
learn to do this for others. Serve
others and show an interest in them
10.
Set specific goals but make
sure that they are simple and realistic.
Keep records of your progress in all areas. Make sure that your journal is a focus on
minor successes and small positive experiences of the day
11.
Work and pray to build
spiritual strengths of faith, hope and charity which offset their opposites of
fear, despair and anger/contention towards others
12.
Avoid all or nothing thinking
and over-generalizations
13.
Look for the positive each day
and keep a journal of what you find
14.
Within appropriate bounds,
learn to have fun doing your duties and enjoy a sense of humor. As per Article of Faith 13 actively seek the
good/lovely and find happy memories.
15.
If suicidal ideation comes,
seek help. Make a conscious choice to
live and live well.
16.
Regardless of your skill level
be creative and share your creations with others, draw happy pictures and give
them to others, make a cake for someone, engage in a sport with someone
17.
Enjoy the beauties of nature
and keep a journal of them
18.
Focus energy on a hobby,
develop a skill or talent and share with others
19.
Sometimes depression is just a
part of life’s ups and downs. Or it can
be the precursor of a spiritual experience such as the darkness Joseph Smith
experienced in the Sacred Grove prior to the First Vision. In these cases we need to learn to tolerate,
endure and/or understand.
20.
Remember, there is hope!
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