Many Americans suffer silently with depression, which we commonly call the “Blues.” Sometimes the depression is so deep that person experiencing depressive symptoms feels as if they’re stuck in a hole, can see a pinhead of light above and no way to crawl out. Family and friends – many of whom do not often understand – will tell depressed loved ones to “pull yourself up by the boot straps.” Simply put, some depressions are so deep that that advice just doesn’t work, no matter how well intentioned loved ones may be. For severe depression, stabilization in a hospital may be needed. For others, Kirkbride Center offers the following tried-and-true methods to beating the blues …

1.      Get plenty of sunshine. Sunshine actually stimulates production of a key neurotransmitter in the brain that might make you feel better.

2.      Get some exercise. Even a walk around the block sometimes can make you feel better. But do it everyday – even if you don’t feel like it. Action actually reduces the blues.

3.      Eliminate consumption of alcoholic beverages. Although they can provide temporary relief, ultimately they produce more depression.

4.      Try not to overeat – especially starchy, fatty foods that can produce chemicals that contribute to the blues. Instead, substitute fresh fruits and vegetables when possible.

5.      Watch what you watch on television. Television programs with a negative bent or ones that showcase violence actually can contribute to depression.

6.      Find someone who is lonely or depressed. The blue often can lead us to over-analysis of ourselves, which then can produce more of the same. Instead, help someone out by listening. You’ll feel better and so will they.

7.      Similarly, do something nice for someone else and try not to get found out about it. This is borrowed from Alcoholics Anonymous, and it works.

8.      Watch your anger. Instead of yelling at a driver who pulled a bad move, for instance, tell yourself something positive and forget about the other driver. He or she has forgotten about you.

9.      Surround yourself with positive people and see what makes them tick. Some people engage in a process of what is called “reframing.” They reframe even negative situations into positive ones – forcing themselves to see something positive in even the most negative of situations. Positive thinking works.

10.  Practice meditation. Meditation actually helps reroute brain circuits and can make you feel more positive.

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