Tools for Depression

Because the world is in a very different place than it was a month ago, some people may be experiencing some feelings of depression. We all have experienced some sort of loss or trauma. Many people do what they need to do to get past the crisis stage. Once that happens the emotions can catch up with you.

I recently read an article in the Psychotherapy Networker Magazine on tips for handling depression by Janina Fisher, PhD. I really liked the fact that the suggestions were a little different than your typical article on depression.

These tools below are from Sensorimotor Psychotherapy, which is used for people who have experienced trauma. It focuses on the somatic symptoms.

Below are the 9 tips recommend by Dr. Fisher

Lengthen your spine

When people get depressed they tend to keep their head down, cross their arms, and fold into themselves. The body has a physical experience to depression. Just saying the word depression to yourself can cause your spine to sink down. Try this. Just lengthen your spine starting with your lower back and move up.

Just making this small adjustment can make a difference. People who are experiencing depression don’t have a lot of energy, so doing something small that can make a difference is helpful.

Orient to the environment

Most people orient to their environment by looking around. If we pay attention to where we are and what are seeing it helps to regulate the nervous system. Move your head 180 degrees and name 3 things you see in the room. Many people with depression have nervous systems that are slowed down. Orienting will help it wake up a little bit.

Verbal reframing

With this exercise, notice how you react and how you feel when you say different things. For example if you say to yourself “I’m a loser”, how do you feel? Does it make you feel good about yourself? My guess is no. However if you say to yourself, “I’m doing the best I can right now”, how do you feel? Most people will say they feel a little bit better.

Use movement

Many people who are depressed move slowly or have no energy. Perhaps if you were trying this on your own, it would help to have someone move with you. Just move from side to side, or shake your body. This will actually increase your energy.

Drop the thought

This exercise is for those who have negative thinking patterns, which most depressed people have. It only makes you feel worse by ruminating on these toxic thoughts.

What might it be like if you treated those toxic thoughts like a hot potato? What would you do if someone dropped a hot potato in your hand? The first thing you would do would be to let go and drop it. When you notice yourself ruminating, let it go, just like a hot potato. Holding on to it will only harm you.

Parts of yourself

With this intervention we look at your mood as a depressed part of you. Instead of all you representing your depression, you imagine that it is part of you. You then want to get curious about it. How old is this part, when did it come, etc. are some questions to ask?

For example, does it come from a hurting child? Perhaps you can have a little compassion for this wounded part of yourself. It helps you to relate to a feeling from the past.

Change leads to turbulence

Depression can be seen as a state of survival. Perhaps being quiet and flying under the radar helped you to stay safe as a child. Often times people take behaviors that protect them in childhood and bring them into adulthood. They may have served as a protective mechanism back them, but now it is dysfunctional.

As you begin to change and grow, anxiety may come with it, as change can be scary. Eventually you will learn new ways to cope and adjust.

Social engagement system

These are the muscles used in the face. Just try playing around with these. Try different facial expressions; change the tone and speed of your voice. See if you can change the look in your eyes such as giving soft and loving looks, or silly looks. Maybe you can wiggle your ears. Doing some of these things may improve your mood.

Playfulness

How do you show your playfulness? Do you sing in a funny way? Maybe you act goofy. Think of how you may play on the floor with a toddler or a pet. Notice the different voices you would use talking to a child or a pet. Most of us have a changed tone, which is fun and playful. Try smiling, even if you don’t feel like it. Doing so tends to lift people’s moods.

Hopefully some of these exercises will help if you are feeling symptoms of depression. If you need a little more help, please give me a call at 713-304-6554.

Take care

Debbie