Are you depressive? Help yourself with these simple methods, what recomend  a prominent clinical psychologist Richard Raskin.

Everybody feels anxious and blue sometimes. What differentiates those feelings from depression is how long they last; if they persist for two weeks or more, you should consult a mental health professional. And there is a list of symptoms to watch for: persistent anger, irritability, a loss of interest in pleasurable things, lack of interactivity with family and friends, feelings of guilt, sleeping problems, eating too little or too much. These can come in any number of combinations. Still, the first thing I look for is the duration of the symptoms.

Although the treatment and medications are essential for control of depression, there is a lot you can do for yourself. Changes in general behavior and habits when it comes to physical activity, diet and lifestyle – can be a very effective way to fight against depression on natural way.   
You have to resist to pessimism and do not focus on negative thoughts or guilt. Be more active, engage in something that brings sense of satisfaction and enjoyment. 

“You need to be able to own the reality that depression is a physical illness like heart disease, diabetes and cancer. You can’t get over it by “trying harder” or adjusting your attitude. It requires acceptance that you have a physical illness that requires attention, and that it makes no sense to blame yourself for it”- says a prominent clinical psychologist Richard Raskin  in New York clinic, “Litchfield”.

So, there are some nice adiveces how to help yourself and cope with depression:

1. Strive to maintain a “normal” life at home and at work
Let’s say you are correct in assuming that your work abilities are diminished. Chances are, you can still accomplish some meaningful tasks, however difficult the effort might be. Maybe you can’t work at 100% capacity; maybe you can work at only 75% capacity. Still, that’s an accomplishment, and it provides genuine feedback about your condition. Patients have told me that, looking back on their darkest days, their work didn’t seem so bad after all. It’s sort of like the elephant walking on its hind legs: It may not be performed with grace, but it’s laudable if it’s performed at all.

It’s the same with in your home life. Try to maintain your regular schedule, from brushing your teeth to picking up the mail; get out of the house and stay active. So maybe you don’t enjoy everything you’re doing, but it’s still better than staying home and focusing on your illness. Then again, if you really can’t function, you have to be compassionate with yourself. You deserve a break; take a sick day, whatever you need. Remember that you have a serious illness. This is not your fault and there is no reason to feel guilty.

2. Go to the gym regularly
Gym is probably the last thing you think when you are not mentally well, but physical movement may make you feel better. In one study, patients who regularly practiced for 12 weeks reduced symptoms of depression for nearly 50 percent.

3. Delay important decisions

One of the symptoms of depression is having a negative outlook on many things going on in your life. This alters your judgment on almost everything, and you might not be aware of it. So to the extent possible, important decisions should be delayed.

If a difficult decision can’t be delayed, get the best input you can from those closest to you. Don’t make a decision simply to get it over with. Consult your support network—therapist, clergy, family, and friends—and make the best decision you’re able to. It’s really all any of us can do at times. Depression affects the perception, so it’s

4. Don’t isolate yourself

It’s important that you don’t let yourself become isolated. To the degree you can reach out, you reach out. Just get the process going with somebody, and then you may be able to add one or more people. Yes, it’s difficult to do this when you are depressed, so it’s best to set up this network during a time when you are feeling well. Typically, you will have periods when the depression lifts, or is not as acute. Also, this is when you should explore support groups.

And being alone does not necessarily mean isolation. Self-care is an important principle that we need to include in our lives­­—and that can include time to lick our wounds, rest, seek solace in quietude. Prayer, meditation, and spiritual retreats all can be useful and meaningful.

But when we close ourselves off from others and are alone in our own ruminations, anxieties, and fearful thoughts, depression can take control, and this can be destructive. It’s important to recognize when this is happening and have a strategy for reaching out. 

5. Have a daily routine

It’s really important to have a regular routine of some sort and remain committed to it to the best of your ability. Whatever activities you decide to engage in, try to do them at the same time every day. You need to stay connected to the world, and self-discipline is a good way to achieve this. A routine—anything from jogging and shopping to doing the dishes—helps you avoid the stay-in-the-house-in-your-pajamas syndrome, which can make things worse; and a routine demonstrates to you and to others that if you are capable of getting through the day, you are capable of recovery. Naturally, when you are engaged during the day, you tend not to be as fixated on the depression. 

6. Take care about your health
You have to take care about your general health condition. Studies show that depression can affect diseases such as diabetes.

7. Eat a healthy food
What you eat affects your brain. If you are depressed, eat a healthy food, eat plenty of grains, fruits, vegetables and protein. Carbohydrates and foods that contain vitamin D increase the level of serotonin, a neurotransmitter related to mood. Research shows that Omega-3 fatty acids, found in fish, may be a significant help in the fight against depression.

8. Avoid alcohol
Alcohol or any other chemical substances can come up with chaos in the brain. Avoid any company, in which you think you may drink, choose with whom you will spend time. A glass of wine, sometimes, can not hurt, but don’t overreacting! It can be only worst.

9. Sleep  
The most common symptom of depression is a disorder of sleep. This is not the rule, but it is very often symptom. Although a lot of unknowns regarding association between depression and sleep experts recommend that depressed people should sleep a lot and try to maintain a regular sleep schedule.

10. Don’t burden yourself
The trigger for depression, most commonly is stress and overwork. So, don’t burden yourself. Be reasonable, do task by task. You don’t have to work at full speed always. If you need to take a day off or a short break, do it. You need it, your body needs it.

Now, it’s my turn

I am depressive in PMS period and now when menopause is knocking on my door, I have my blue moods…From my experience, going to the gym is a great thing! Also, yoga. I think, yoga is good for everything!

Tears! Oh, tears are so good relief! :) Find some reason to cry (what is not so difficult when you are in depression or in PMS…:)), after that you will be so exhausted and you will sleep like a baby.

Chocolate! Great! Eat chocolate!

Truth is that alcohol is a very bad thing in that period. In my case, only increase the bad mood… Avoid it!

Friends – force yourself to call them and go out with them, but choose only those with who you can laugh a lot, what gives you a good energy every time when you are with them.

Pats – dogs, cats and other pats are also great to cheer you up, to fulfill you with nice, warm feeling, to relax you… Also, cats are very sensitive on your energy (in this case, bad energy) and they can help you with “taking” a little bit that energy from you…

Try to make a new connection with a nature. I am sure that you lost that connection… Go out, in the forest, at the sea… breath…feel the nature, sounds…

Sun! Be at the sun as much as possible! You need a light in your life in that bad times…