*Symptoms must cause significant distress. Symptoms must last for at least two weeks.*
Depression saps a person’s energy to do just about anything—even activities they enjoy. As a result, people with depression tend to become less active, which causes depression to worsen. However, even a little bit of activity can help stop this cycle.
| Exercise | walk, go for a bike ride, weightlift, follow an exercise video, swim, practice yoga |
|---|---|
| Socialize | call or text a friend, organize a group dinner, visit family, join a club / group |
| Responsibilities | cleaning / housework, pay bills, professional development, homework |
| Hobbies | sports, gardening, drawing, playing music, hiking, playing with a pet, cooking |
| Personal Care | dress up, get a haircut, prepare a healthy meal, tend to spiritual needs |
| Start Small | If needed, break activities into smaller pieces. Some activity is better than none. |
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| Make a Plan | Set an alarm as a reminder, or tie an activity to something you already do. For example, practice a hobby immediately after dinner every day. |
| Bring a Friend | Including a friend will increase your commitment and make things more fun. |
| Lean on your existing relationships | Make it a priority to socialize with friends or family every day. If this is proving difficult, or if no one is nearby, plan times to interact remotely. Try cooking together on a video call, playing a game together, or sharing a coffee over the phone. |
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| Say “yes” to socializing | Depression makes it tempting to stay home, isolated from friends and family. Make a habit of saying “yes” to social opportunities, even when you’re tempted to stay in. |
| Join a support group | Support groups let you connect with others who are dealing with issues similar to yours. You’ll benefit from sharing and receiving advice and support. |
| 1. | Write about three positive experiences from your day. These experiences can be small (“The weather was perfect when I walked to work”) or big (“I got a promotion at work”). |
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| 2. | Choose one of the following questions to answer about each of the three good things:
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| 3. | Repeat this exercise every day for 1 week. |
Mindfulness means paying attention to the present moment. It means taking a step back and noticing the world, and one’s thoughts and feelings, without judgment. The goal of mindfulness is to simply observe. Mindfulness helps reduce the rumination and worry that often accompany depression.
One way to practice mindfulness is through meditation. During mindfulness meditation, you will simply sit and focus your attention on the sensation of breathing. By focusing on your breathing, you will put yourself in the here-and-now.
Answer the following questions to assess your thought:
| Depression (the “lows”) | Mania (the “highs”) |
|---|---|
| Typically lasts at least 2 weeks Symptoms must cause impairment | Typically lasts at least 1 week Symptoms must cause impairment |
| Depressed mood Social withdrawal Loss of interest or pleasure Recurring thoughts of death Fatigue nearly every day | Increase in goal-directed behavior Inflated self-esteem and euphoria Racing Thoughts Pleasure-seeking without regard for consequences Decreased need for sleep |
| Psychotherapy | Medication |
|---|---|
| Therapy for bipolar disorder often includes learning to recognize episodes of mania and depression before they get out of hand. | |
| Depressed mood Social withdrawal Loss of interest or pleasure Recurring thoughts of death Fatigue nearly every day | Increase in goal-directed behavior Inflated self-esteem and euphoria Racing Thoughts Pleasure-seeking without regard for consequences Decreased need for sleep |
“I sometimes feel really sad one minute, then happy the next. Is this bipolar disorder?”
The ups-and-downs of bipolar disorder are usually longer lasting than people think. Periods of depression typically last two weeks or more, while mania lasts a week or more. The symptoms of bipolar disorder are also much more extreme than regular mood swings.
“People are happy when they’re manic.”
Sometimes, but mania is usually a scary experience. Mania often comes with feelings of irritability and being unable to stop or slow down. Plus, mania almost always ends poorly.
“Someone with bipolar disorder shouldn’t use anti-depressants because they’ll become manic.”
The decision to use anti-depressants should be made on a case-by-case basis by a doctor. Oftentimes, the benefits of anti-depressants far outweigh the risks, and they are an essential part of treatment.