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Another View on Coping Skills for Depression

06/22/2013

I would like to share a site I found while looking for some coping skills that would move me away from where I am at right now. I came across this site and really liked it. Please take a look, and let me know and let the author know what you think. http://weatheringthestormbp.com/2013/02/18/coping-with-bipolar-depression/

I hope the link works, if not here is the post:

February 18, 2013 · 1:19 AM

Coping With Bipolar Depression

Bipolar disorder can often be a complex illness to live with. At certain points, the depression may become too overwhelming and the mania may escalate too far to be able to cope successfully. Sometimes it’s too late to take back what has been said or done and that can be a frightening experience. The key to coping with bipolar disorder successfully is to try to catch and prevent the mood from escalating any further. At first, it may not seem so simple, but it takes time, patience, and a little practice. It requires taking a step back and looking within and identifying what is going on in the mind and to look for any noticeable patterns in the moods.

Those who live with bipolar disorder won’t all experience the same symptoms in the same way, therefore, not every coping strategy or tools will be effective for everyone.

Coping With Depression:

Photo by: imagerymajestic

It can almost seem impossible to think of how to help yourself when you’re in a depressed state when nothing seems to be going right in the first place. Sometimes all you want to do is just lie down, cry, scream, or take a few moments to recover and that is perfectly okay. It is okay to lay down, rest, and have a good cry. It can be rather soothing and healthy as well. When it comes to coping with depression, it can be complicated because not all coping tools will work in certain situations. For example, a tool that helped a depression episode last week, may not work as well for this week’s episode.

Some Questions To Keep In Mind:

Can you tell when your moods have suddenly shifted?


Are you able to catch yourself and cope before it escalates any further? Maybe you’ve notice that all of a sudden your thoughts have turned negative, or that you’ve suddenly become irritable or emotional. Try to look for the first big clue that would give you an idea that a depression episode has begun. After you have identified the mood change, act quickly using some coping skills. Try not to let it escalate as best you can.


Did something trigger this episode? Was it random?


What would help you calm down or feel better? Speak what works. Share your feelings. If no one is around, write them down.


Is it serious enough to call your doctor and inform him/her? It is generally always important to keep your doctor up to date with your mood patterns. It may be worth calling your doctor if the episodes keep recurring and are interfering with your daily life. Need a great mood chart and symptom tracker? Check out Patients Like Me. I highly recommend it!

Coping Skills For Depression:

First, figure out what would help you the most. What do you need? What would help you feel better? If it means lying down and doing nothing at all, then do that. Do whatever makes you feel comfortable and safe.

Take deep, relaxing breaths. Slowly in through your nose, out through your mouth. Remember to breathe slowly.


If at work or in class, get up, take walk, or excuse yourself to the restroom for a few minutes. Take a break.


Try using positive self-talk. Try to talk yourself down. Examples: “Everything will be okay.” “Hang in there.” “This too shall pass.” “The depression doesn’t last.” etc. This usually helps. Keep repeating if you need to.


Lie down and listen to music.


Watch a favorite movie or TV show.


Go outside and take a walk. Get some sun.


Exercise or do some yoga. Do some stretches and workouts to overcome the feelings of tension. Remember to breathe.


Lie down and rest with the lights off or with candles.


Take a relaxing bubble bath with candle light.


Talk with a counselor, trusted friend, family member, or your partner.


Snuggle or lie down with a pet. A cats purr and a dog’s love and loyalty can be quite soothing.


Do something you love to do. Draw, write, make crafts, or paint.


Play video games.


Squeeze a stress ball.

■Sing! Believe it or not, singing is a positive activity because it reduces negative thinking. When you sing, you aren’t focusing on the negative thoughts, you are focusing on the words and the act of singing itself. (I love to sing even though I’m not good at it. It just makes me feel better and helps.)

For more tips on how to handle depression, please visit: http://www.helpguide.org/mental/depression_tips.htm

Coping skills for anxiety and mania coming soon.

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