Medication can help depression. But a type of therapy called cognitive behavioral therapy (CBT)—which focuses on changing behavior, rather than talking about your childhood, for instance—can be an effective adjuvant to or even substitute for drugs. “It’s much more focused on what you seem to be doing and thinking that is keeping you depressed,” Simon Rego, PsyD, director of psychology training at Montefiore Medical Center in New York City. Some of its methods can be practiced at home, on yourself, with no special training, Health reports. So here are some tips for breaking the cycle of negativity.
Don't dwell on the past
It's pretty pointless to tell yourself you should have done this or shouldn't have done that. You can't change the past, but you can live in the present.
Reach out to others
A hallmark of depression is isolation.
Once you start reconnecting with people, you get a sense they understand. You get positive advice and encouragement .
Staying home alone will perpetuate the depression.
Stick to a structured routine
Even if you don't feel like it, make sure you get up at a set time, eat meals at the same hour every day, and avoid lounging on the couch during the day lest it prevent you from sleeping well at night.
Avoid black and white thinking
Depressed people tend to think in extremes: I'm a loser. No one loves me. I'll never get a job.
Try to think in shades of gray. Instead of "no one loves me," try "lots of people (if not everybody) love me.