Submitted by F. Gregory Harris, MD, at Lane Behavioral Health Services, exclusively to the Zachary Plainsman and Zacharytoday.com.



The three parts of depression are:

- Negative or self-critical thoughts

- Physical symptoms of fatigue, poor concentration, irritability, nervousness

- Behavioral isolation or passivity or inactivity



The four components of stopping depression are:

• Practice alternative or balanced thinking

• Get involved in activities

• Have contact with other people

• Take care of your health (rest, eat right, exercise)



Strategies to try:



• Thinking:

Notice negative thinking (limit it, if possible; keep a journal, if possible).

“Change the Channel” from a negative thought to a neutral or pleasant one.

Think: What might a supportive person say to counter your negative idea?



• Activity/Behavior:

Do one pleasant activity per day, INTENTIONALLY.

Remember: action leads to more action; inaction causes more inaction.

Remember: take steps to achieve your goals (i.e. from a to b, not a to z).

Remember: practicing for five minutes helps.



• People Contact:

Do one activity involving contact with other people, each day.

Focus on an activity you like.

Practice social pleasantries: making eye contact, smiling, greeting others, etc.



• Health:

Intentionally eat one nutritious food item per day.

Get plenty of rest. Try to stay on the same sleep-wake schedule daily.

Any aerobic activity is healthy, especially walking.

Do corrective breathing, relaxation or meditation exercises, if these soothe you.



• Recipe for a better mood = T. I. P.

- Talk back to negative thoughts

- Initiate pleasant activities

- Purposeful people contact



If you or someone you know is experiencing depression, the professionals at Lane Behavioral Health Services can help. Call today for a better tomorrow, (225)658-6640.