How To Help Pass the Time While You Wait for Your Anti Depressant to Kick In
To rule out other medical causes for depression, your physician will conduct a physical examination of you and give you some basic lab work.She could prescribe an anti-depressant.The medications usually take up to eight weeks to take full effect.It is possible to start some healthy practices to manage your days until you notice a difference in your symptoms.
Step 1: You should take your medication as directed.
Depression can be treated with medication at a certain time every day.It's important to take your medication the same way your doctor prescribed it, as following the directions may reduce the risk of side effects.Unless your doctor tells you to stop, never stop taking your medication.If you stop taking your drugs suddenly, your symptoms will return full-force, and you may even experience additional withdrawal symptoms after you have been taking the drugs for a while.If you fail to take your medication as directed, or if you don't take it at all, you could end up hurting yourself.Call your doctor or suicide help line if you are having suicidal thoughts.Take yourself to the hospital if you need to.
Step 2: Don't change your routine.
It can be difficult to get out of bed when you are depressed.Creating a morning routine made up of small, successive steps can help you to manage the day more easily and set you off to a good start.Every morning, rise at the same time.Sitting up in bed is one of the simple tasks you can perform when you wake.Get out of the bed first.Light stretching is the next thing to do.You should wash your face and brush your teeth.You should eat breakfast and take your medication.Instead of thinking about the whole day, focus on one task at a time.
Step 3: Good sleep hygiene is important.
Before bed, turn off your phone, computer, and television.Coffee and alcohol can make it hard to get a good night's sleep.Establish a nightly sleep ritual by reading, taking a bath, and sleeping.You should go to bed at the same time each night.You might wake feeling refreshed when you improve your sleep habits.Lack of sleep can have a significant impact on mood, so establishing healthy sleep patterns can go a long way in improving your depression symptoms.
Step 4: Get some exercise.
It's a good feeling.It is possible to lift your mood after a good sweat session.Regular exercise can give you confidence, relieve stress, and even help you sleep.It's not necessary to do anything strenuous as you wait for your symptoms to improve.Try to get your body moving.Low impact activities you can do are walking, swimming, and yoga.
Step 5: You should dress and groom yourself every day.
It will make you feel better.It will be appreciated by the people around you.You can feel more accomplished and motivated when you include these tasks in your morning routine.It's okay if you manage to do all you can.
Step 6: Don't let your thinking get you down.
Depressive thinking is bad.Learning to change negative thought patterns is one of the best ways to overcome depression.This is a large undertaking to do on your own.When you are told to change negative thought patterns with your psychologist or therapist, it is the most productive.You can focus on becoming more aware of your thoughts in the meantime.Look over your thoughts when you are feeling low.What have you been saying to yourself for the past few days?These thoughts are likely to contribute to your poor mood.For a few days, try to identify your negative thinking.Take notice of negative thoughts, acknowledge them, and let them go.Remember that thoughts are not facts or truths.You can try to challenge negative thought patterns once you become good at spotting them.Do you think what you're saying to yourself is logical and realistic?Is it exaggerated in some way?Do you have any evidence to back up the negative statements?If you want to attack your negative thinking, point out how irrational it is and restate your self-talk to be more realistic.You could say "My symptoms will never improve".You have evidence to refute this claim if you can show that you have gotten better sleep or are able to complete more schoolwork.You should frame your self-talk with this evidence in mind."It is taking time for my symptoms to improve dramatically, but I do see that my sleep has gotten better and I have been getting more schoolwork done."
Step 7: Each evening, write something down.
Journaling is a great way to get rid of your worries, problems, and stressors.Journaling can help you to problem-solve and track your symptoms of depression.At the end of your day, write in your journal what happened, how you felt, and what you thought.One step further, you can consider how you could have handled the day differently, if you wanted to.
Step 8: Relax with exercises.
Unless you are already a guru, you may not have the mental discipline to meditate right now.Try relaxing exercises to reduce stress.Deep breathing, yoga, massage, listening to soothing music, and taking a long, hot bath are some of the things that may be included.
Step 9: Break the large tasks down.
Just like you might have to simplify your getting ready routine to smaller, successive steps, it might also be helpful to do this for schoolwork, housework, and other projects.Doing this will help you to ward off stress that might make your depression worse.If your depression makes you feel unfocused, it can help keep you focused.If you have to write an essay for a college class, the first thing you should do is research the given topic.You could outline your essay after that.Next, you could write the parts that are clearly defined in your head, no matter what section of the paper they are in.Once you have a complete paper, you can work on each section of the outline.You can go back and change the paper.If you have enough time, you can complete each step in a different day.
Step 10: It's not a good idea to be too social.
It's common to not want to be around other people when you're depressed, so your family and friends may think it is a good idea for you to attend a big gathering.If your symptoms persist, you may not be able to socialize.If you have to bow out, aim for a low-key event in or near your home, where it won't be too big of a deal.It's important to be social in small ways each day, like chatting with your mom on the phone or talking to your neighbor.Small social connections can help lift your spirits.
Step 11: Even if it is only on your lunch break, get some sunshine.
It has been found that people who don't get enough sunlight are more likely to suffer from depression.A study found that group nature walks improved participants.During the time you are waiting on your medication, you should spend more time outside.
Step 12: It is an illness like any other.
It needs medication.You aren't flawed.When your blood sugar is high, it's like your brain chemicals are bad.There are effective treatments for this illness.
Step 13: Do not use supplements without telling your doctor.
St. John's wort is believed to be an effective natural remedy for depression.This supplement interacts with antidepressants and can lead to an increase in side effects and a potentially life-threatening condition.Don't take any supplements until you have talked to your doctor about the possible side effects.
Step 14: Don't give up hope.
Another antidepressant will work if you find that the one you're currently taking doesn't work.You might have to go through a number of different options before you see an improvement in your symptoms.You should get a second opinion or more lab work if you've gone through several meds that haven't worked after a good trial.If you have an auto-immune disease, a fresh set of eyes may be able to find another cause for your depression.