Email a link to this page to: Type the code into the box:

Resources Basic Information Introduction to Bipolar Disorder Introduction to Bipolar Disorder and Mood DisordersEnergy States: Mania and Manic EpisodesHypomania and Hypomanic Episodes DefinedBipolar Disorder - Major Depressive Episodes and Mixed FeaturesRecognized Types of Bipolar DisorderBipolar Disorder Versus Other Conditions Current Understandings of the Causes of Bipolar Disorder Prevalence and Course of Bipolar DisorderContemporary Understanding of Bipolar Disorder: Causes and OutcomesBipolar Causes: Diathesis-Stress HypothesisBipolar Causes: GeneticsNeurochemistry and Endocrinology in Bipolar DisorderImmunology and Bipolar DisorderBody Rhythms and Bipolar DisorderBrain Imaging and Bipolar Disorder Diagnosis of Bipolar Disorder Bipolar I DisorderSpecifiers for Bipolar and Related DisordersBipolar II Disorder and CyclothymiaOther Forms of Bipolar Disorder Medication Treatments for Bipolar Disorder Bipolar Medication TreatmentBipolar Disorder Treatment - LithiumBipolar Disorder Treatment - Valproate and CarbamazepineBipolar Disorder Treatment - Lamotrigine and Calcium Channel BlockersBipolar Disorder Treatment - Antipsychotic Medications and Omega-3 fatty acidsBipolar Disorder Treatment - Antidepressant Medications Psychotherapy and Other Treatments Bipolar Disorder Treatment - Hospitalization and Electroconvulsive TherapyBipolar Disorder Treatment - PsychotherapyBipolar Disorder Treatment - Cognitive Behavioral Therapy (CBT)Bipolar Disorder Treatment - Cognitive Behavioral Therapy (CBT) ContinuedBipolar Disorder Treatment - Family Focused Therapy and Interpersonal/Social Rhythm Therapy Self-Help and Helping Others Self-Help for Bipolar DisorderHow Family And Friends Can Help Those with Bipolar DisorderBipolar Disorder SuicideHow Family and Friends of Those with Bipolar Disorder Can Help Themselves References and Reading List Bipolar Disorder Reading ListBipolar Disorder References More Information An Interview with Meg Hutchinson on Music and living with Bipolar DisorderWise Counsel Interview Transcript: An Interview with Lorna Hyde Graev on Living With Bipolar DisorderWise Counsel Interview Transcript: An Interview with Yulonda Brown on Surviving Abuse and Bipolar Tests Goldberg Mania Questionnaire Latest News Family Therapy Best for Youth at Risk for Bipolar DisorderChyler Leigh of 'Supergirl' Battles Bipolar DisorderFDA Approves Ketamine-Like Drug for Severe DepressionSchizophrenia and Bipolar Disorder Share Genetic Roots Questions and Answers Does This Sound Like Bipolar?Do I Have Adult ADD?Why do I Have These Mood Swings?BipolarSoon to be 15 Year Old Step Daughter Who is Physically Abusive to Family MembersI Can't control my Mind Anymore, do I Need to Leave?Bipolar Medications That do not Cause Sexual Dysfunction Bipolar or Depressed or Neither?How Can I Help my Fiancé?DepressionIllness or Exhaustion?Am I Really That Messed Up?Intrusive Thoughts?What's the Best Option?Bipolar TeenMorbid Jealousy?Trying to Save 37 Years of Marriage With My Bipolar HusbandBipolar Obsessive Thoughts and False Memories Mentally ill DaughterIs There Something Wrong With Me?Bipolar Girlfriend 55 Years OldAm I Always Going to Feel Like This?Bipolar Teen Son, ........Bipolar Disorder and False and Displaced Memories?I Just Feel So Depressed Helping and Watching a Friend's Recurrent Depression?Boyfriends DaughterIntrusive Thoughts!?Serious Manic Episode Plus AlcoholDiagnosis Second OpinionParanoid ThoughtsBipolar Disorder and ADHDWill He Hit Me Eventually? I Really Need Some Advice...Bipolar BoyfriendRelationship With My Bipolar and ADHD GirlfriendDelusions and False MemoriesAnger Driven Down Wrong RoadI Don't Know What To DoNew Diagnosis...My Doc Says I Am Not Bipolar. Should I Go Back to My Medication?Bipolar Woman with Secret LivesDealing with Bipolar DsorderIs This Bi Polar?A Mom In Need of HelpIm so confused...is is BPD or Bipolar? Not NormalAnger and Irritability in my husband's behaviourI am bulimic for more than 10 years, and it is killing me...Can I survive without all these horrible meds?Where can I get the energyBipolar sister, Narcissist boyfriendShould I Give Up On This Marriage?Is she mentally ill and is there anything i can do?Bipolar and childrenWill I be ok without professional help?Pregnant with bipolarIs it ok to feel this way?abuse toward bi-polarsLoyalty or Love?Possible borderline?Dealing with a family member's complete personality changeWhat type of exams can proven that a person has bipolar disorder?Am I bipolar?Bi-polar with PTSDYoga help BipolarIs Bipolar Inheritable?Physically Abusive Mentally Ill SonAn Empty ShellSarcastic And Wanting To ChangeOut Of Control FriendBipolar ParentingOdd Eating DisorderCan ADHD Turn Into Bipolar?Is Bipolar Inheritable?Single, Stressed And GuiltyBipolar and Drinking...Marital CrisisDo I Still Need Therapy If I'm Medicated?Hope For An Alcoholic Manic-DepressiveAre Bipolars Abusive?Parttime Bipolar GirlfriendHow Can I Help My Bipolar Wife?Marijuana?Possible Klonopin AddictionBipolar WifeA Test For Bipolar Disorder?Did I Cause My Daughter's Depression?How Can I Help My Alcoholic Unmedicated Bipolar Girlfriend?Treatment is Too Much TroubleBipolar IllnessHMO BluesProblem ChildHelping Someone with Bipolar DisorderCyclical MoodsDepression and FriendshipHow Can I Help My Friend?What To Treat First?Bipolar Chat Rooms?Bipolar or Just Moody?Alone and BipolarMerlin writes:Suzanne writes: Blog Entries The Continuing Problem of Stigmatizing Mental IllnessBe Proactive: National Depression Screening Day is October 11The Big Picture of Depression SymptomsMaking Decisions When DepressedMindfully Bipolar: An Interview with Judy Sturm of DBSA-GCBipolar Disorder, Receiving the DiagnosisMental Illness, A Failure to UnderstandCreativity and Bipolar Disorder, Is There A Relationship?An Interview with Alistair McHarg on his Memoir of Bipolar Mania "Invisible Driving"Bipolar - A Narration of Manic DepressionThe Appearance of a Depressed PersonAre People with Bipolar Disorder Violent?A Forgotten Valentine - Why Our Partners Have Grown LazyI Can Stop Holding my Breath Now...Christmas is OverMay Your Holidays be NORMALBipolar Depression - It's Time to Change the StigmaDo I Have Bipolar II Disorder?Bipolar TriggersIs Bipolar Hereditary or Genetic?Living a POSITIVE LIFE with Bipolar (Manic) Depression Pain Pills, A Real PainAn Interview with Meg Hutchinson on Music and living with Bipolar DisorderThe Great Illusion of Good and Bad FeelingsBipolar Disorder FundamentalsIs it Depression or Bipolar Disorder? Bipolar Disorder, Daylight Savings, and YouHow We Keep Bipolar DisorderedAn Interview with Mary Forsberg Weiland on Addiction and Bipolar DisorderThe Stigma of "Disorder": Wisdom from Therese BorchardLiving Bipolar: Do you Know Your Triggers?Research Suggests Mindfulness Reduces Bipolar RelapseMarijuana Makes it Worse, RevisitedGetting Unstuck from the Cycle of Bipolar DisorderWhy it May be Good If Your Kid has ADHD or Bipolar GenesMisdiagnosing Bipolar Disorder: What's at StakeStar Wars, Stigma, and Carrie FisherBipolar Disorder: What's in a Label?Spotlight on a Live JournalCelebrities Also Have Bipolar Disorder Wolfgang Amadeus Mozart: Personality Disorder or Bipolar Disorder?One Strategy You Need to Know for Bipolar DisorderPersonality Disorders and Bipolar DisorderDo You Have a Bipolar Crisis Kit?Are You at Risk for Depression? Here's One Way to Find OutBipolar Mood Swings? 4 Steps to Nip Them in the BudBipolar Disorder: 5 Steps to Sleep Handling Difficult Emotions: The Path Less Traveled To Do: 3 Steps to Healing When You're Feeling Blue Depression: How We Get Stuck and What Can HelpBreak Free from the Mental Recession or Depression by Doing LessFeeling Depressed? Here's 1 practice that could begin to turn it aroundHow you can be triggered into depression…without even knowing itMarijuana Makes It Worse: Severe Mental IllnessesTranscranial Magnetic Stimulation device for treatment-resistant Major Depression just approved by the FDANational Depression Screening Day is just around the corner (October 10th!)Press "D" for Depression TherapyFew People Who Are Depressed Receive Mental Health ServicesPleasure...Depression’s Kryptonite?We've all heard of dental floss, but mental floss to prevent stress, anxiety, and depression? Three things you can do immediately when you find yourself getting depressedAn Interview with Yulonda Brown on Surviving Abuse and Bipolar DisorderDepression: A New Frontier in It's TreatmentOur Bipolar Topic Center has been UpdatedFeeling Depressed: Influenced by the Attitudes and Opinions of Others?Bipolar kids see aggression when it isn't thereBipolar Disorder and the Need for Psychoeducation Videos Bipolar Disorder VideoOvercoming DepressionHow to Talk About Bipolar Disorder with AnyoneHow to get stuff done when you are depressedTell Me About DepressionDepression: More Than Just the Blues Can people with depression harm themselves?Treatment of Bipolar DisorderChildhood Bipolar DisorderUnderstanding Bipolar Disorder in ChildrenSigns, Symptoms, and Treatment of DepressionGetting Help for Family Members of Bipolar Patients VideoTell Me About Bipolar Disorder Individualized Depression Treatment Bipolar Disorder Optimizing Lithium Treatment Treating Youth with Bipolar Disorder Laura Bain - Living with Bipolar Type IIFeeling, thinking, and creativity in bipolar disorderThe Mindful Way Through DepressionDepressive and Bipolar Disorders#StrongerThanStigma - Michael Angelakos: My Bipolar Disorder DiagnosisIt’s Bipolar Disorder Not Depression 5 Types of Bipolar DisorderWhat is bipolar disorder? Bipolar Mom Struggles With The Daily RoutineLiving BipolarWhat is Depression? Links [2] Associations[3] Community[19] Information[1] Assessment[28] Videos[2] Blogs[6] Apps Book Reviews A Tragic Kind of WonderfulActive Treatment of DepressionAdult Bipolar DisordersAgents in My BrainAmerican ManiaAn Unquiet MindBipolar DisorderBipolar Disorder DemystifiedBipolar Disorder in Childhood and Early AdolescenceBipolar DisordersBipolar KidsBipolar, Not So MuchCrazyDaughter of the Queen of ShebaDepression Is a ChoiceDetourElectroboyEssential Psychopharmacology of Depression and Bipolar DisorderFast GirlHurry Down SunshineI am Not Sick I Don't Need Help!Lab GirlLithium for MedeaLiving with Bipolar DisorderLong ShotLoving Someone With Bipolar DisorderMadnessManicManic DepressionManic MindsMommy I'm Still in HereMood GenesNew Hope for Children and Teens with Bipolar DisorderNew Hope For People With Bipolar DisorderNight Falls FastOvercoming DepressionPerfect ChaosRXScattershotSurviving Manic DepressionSwing LowThe Best AwfulThe Bipolar ChildThe Bipolar Disorder Survival GuideThe Devil and Daniel JohnstonThe Hypomanic EdgeThe Mother of Black HollywoodThe Naked Bird WatcherThe Noonday DemonThe Pits and the PendulumThe Years of Silence are PastTo Walk on EggshellsToxic PsychiatryUndoing DepressionWhat Goes UpWhat Works for Bipolar KidsWhen Someone You Love Is BipolarZelda

Therapist Search Find a Therapist:  (USA/CAN only) Use our Advanced Search to locate a therapist outside of North America.

Related Topics Depression: Depression & Related Conditions Suicide Addictions: Alcohol and Substance Abuse Mental Disorders Autism ADHD Alcohol & Substance Abuse Anxiety Disorders Bipolar Disorder Conversion Disorders Depression (Unipolar) Depression Primer Disorders of Childhood Eating Disorders Dissociative Disorders Impulse Control Disorders Internet Addiction Obsessive Compulsive Disorder Personality Disorders Post-Traumatic Stress Disorder Schizophrenia Sexual Disorders Suicide & Self-Harm Tourettes and other Tic Disorders Medical Disorders Alzheimers And Other Dementias Cancer Chronic Obstructive Pulmonary Disease Colds and Flu Crohns Disease / Irritable Bowel Diabetes Epilepsy Heart Disease High Blood Pressure Memory Problems Men's Health Multiple Sclerosis Sexually Transmitted Diseases Sleep Disorders Stroke Women's Health Wellness Anger Management Emotional Resilience Exercise Mindfulness Positive Psychology Smoking Stress Reduction Weight Loss Life Issues Abuse Adoption Child Care Dating Disabilities Disasters Divorce Domestic Violence and Rape Elder Care Family & Relationship Issues Grief & Bereavement Issues Pain Management Parenting Parenting Child & Adolescent Development Overview Child Development and Parenting: Infants Child Development and Parenting: Early Childhood Pregnancy Infertility Child Care Relationship Problems Self Esteem Sexuality & Sexual Problems Speech Problems Terrorism & War Healthcare Health Insurance Health Policy & Advocacy Health Sciences Mental Health Professions Treatments & Interventions Alternative Medicine Assessment Medications Psychotherapy Lifespan Development Pregnancy Child & Adolescent Development Overview Child Development and Parenting: Infants Child Development and Parenting: Early Childhood Sexuality & Sexual Problems Homosexuality & Bisexuality Aging & Geriatrics Death & Dying

	Elisha Goldstein, Ph.D. A blog about mindfulness, stress-reduction, psychotherapy and mental health.
View Full Archive   Dr. Goldstein's Biography   Contact Dr. Goldstein

Depressive disorders are one of the most ubiquitous issues of our time. I think we can also fairly say that almost 100% of people will be affected by depression in their lives whether it is personally or someone they know. The World Health Organization (WHO) says that by 2020 depression will be the 2nd largest killer behind heart disease. There can be many reasons why depression arises in any individual and often times trying to analyze why we feel depressed on our own causes a downward spiral. Why? Because when we're depressed we tend to interpret things from that mood state and consequently, that affects our physical body, emotions, and behavior, continuing to spiral down. I'm going to give you a brief scenario exemplifying the power of interpretation and then give you 3 things you can do immediately to support you when you're feeling depressed.

I often ask my own clients, "Let's say you were walking down the street, feeling depressed, body was lethargic, nothing seemed to be going your way and not a lot of hope for things getting better." Many of them recognize this state of being. I continue "Then you notice someone that you know walking toward you. As they get closer, they look at you, then just continue walking without saying hello or any recognition. What would you think?"

Most people who are depressed would take it personally, the fault would go internally, and they think that the lack of recognition was because of some defect of their own. All kinds of negative self-judgments come up and dwelling continues as they try to figure out why the person didn't acknowledge them and what did they do wrong. What follows is physical lethargy, uncomfortable emotions or continued numbness, and more isolating behavior.

Then I turn it around and have them remember a time when they weren't feeling depressed, in other words, when they were feeling well. I play the same scenario back to them and most often they say that if the same thing happened when they were feeling well, they might think that an issue resided with the other person, maybe something difficult happened to the other person that day. But it wouldn't have this self-judging effect and the downward spiral would not occur. This is the power our mood states have on interpretation of events. It's really important to be aware of this so we can begin to treat our interpretations as guesses when we're not feeling well and stop the downward spiral dead in its tracks.

So here are 3 things you can do when you find yourself getting depressed:

1. Treat interpretations as guesses - If you can, hold the image of a pie chart in your mind. When your first interpretation to an event pops up (usually a negative interpretation), treat it as a guess and mentally place it in one pie of the pie chart. Then ask yourself, what's another interpretation? Beginning to widen our lens to greater possibilities here can be enormously helpful.
   
   
2. To-Do Lists - I often ask my clients, do you have a to do list? Many of them do. When I have them write out the list, I follow with the question, "Now, where are you on this to-do list?" Usually I get a quizzical look. "Me, what do you mean?" We are so focused on the busy things we need to get done that we don't take time for restoration or taking care of ourselves. This is critical when it comes to depression because when depressed we're often beating up on ourselves which is unhealthy nutrition for our minds. Pick something pleasurable for yourself and put it near or at the very top of your to-do list. Put your feet before your head which may say "I don't have time for this" and as Nike says "Just Do It!"
   
   
3. Be Present - When we're feeling depressed we figure the last thing we want to do is be present to this discomfort. However, like not attending to a physical wound, trying to avoid or get away from our discomfort only causes tension and aggravation of that discomfort. Paying attention to ourselves sends the message internally that we care about ourselves and this is good nutrition for our depression. Learning how to approach our unpleasant feelings helps bring about more calm and peace. I run a Mindful Healing Community in Aliveworld where you can get more information on how to do this.

Try these and as always feel free to comment, ask questions, or share stories.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations.

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

Share:

Email a link to this page to:

Type the code into the box:

Link: (Here's how to do it ... )

To link to this article:

1. Copy the HTML link code shown in the box just below.
2. Paste this HTML code into your blog or web page, into a forum post or a blog comment you make, into your Facebook feed, etc.

<a href="//mhn.centersite.org/poc/view_doc.php?type=doc&id=28896&cn=4"> Three things you can do immediately when you find yourself getting depressed</a>

Thank you!

sleep - julie graf - Jan 11th 2010

I was dienose with depression/ anxity with panic attacks now with biopoler and have a hard time sleeping i have doststerving dreams and dose alot of talking out loud and dose squareing in my sleep my dreams can be about anything from family to the past from parents passing away to my husband what can i doto get a good night sleep so i dont wake up feelin desterve in the moreing and not week up though the night like wright when its 3.30 in the morning and tyeing this in.sign julie

Thank you! - Hannahh - Aug 21st 2009

Thank you very much for the expert tips.

As a part of my contribution, I would like to recommend to you all, this article on11 Warning signs of depression. Do go through this - http://www.caring.com/articles/depression-signs

Thanks,

Hannahh

Resistance to help - Zee - Jul 23rd 2009

The three things are very good basic help.  The examplified change in thinking is very true, from my own experience.  However, I see Jennifer's comment and have also experienced similar attitude in myself at the beginning of my journey trying to change my help.  After having had depression for most of my life, my viewpoint about life and everything became bitter and cynical, and I tended to resist a change in my mood (this one could be physio-chemical? Like a child started crying and don't want to stop but don't know why).  Also, to take up suggestions felt like rendering control to someone else, and my mind was very good to come up with reasons that appeal to my "nobler motive" (as Dale Carnegie said), rather than reasons that are factual.  To change, we have to want to change.

what should i do about this depressin? - david - Jul 4th 2009

i´m completly depressed and i feel that all my freinds hate me.I can´t lought, talk. i can´t do nothing pls help me

Talking can be beneficial if you do it for the right reasons - Jill - Jun 22nd 2009

Just my thoughts on the last comment posted ("can't get my mind out of the past").  It sounds like you may be analyzing on your own why you're feeling depressed, which is one of the things this article talks about.  Taking a step forward to go talk to someone can be scarey, and it sounds like you feel like nobody will understand what you are going through.  There's good news!  The truth is, they don't have to understand - their job is to help YOU understand what YOU can do to help ease you out of these feelings of depression.  Try to think of them more as a coach, rather than someone who's supposed to empathize with you.  It may make all the difference!

can't get my mind out of the past - - Jun 9th 2009

its very easy for someone else to say that everything will be ok but it wont and the advise they tend to give does not help some people. i am experiencing depression now. i just cant get my mind out of the past and the good moments but i cant even walk ahead to the future. i have always thoght of talking to someone but i feel no one will understand so whats the point so its better to just suffer on my own because i feel i have gotten used to it and should just stay this way. its probably fate and it was meant this way. sonetimes i feel a bit better but other days i just dont know what to do. i give up and i dont want anyones help coz i prfer to live in the past coz it was the best part of my life.

Don't Completely Agree Here - Jennifer - May 27th 2009

First of all, I will preface my comments with letting you know that I have had depression most of my life.  However, I am currrently on medication which is helping immensely with the benefit of a wonderful psychiatrist.  I also have been in therapy on and off for several years.  Two weeks ago, I developed mild to moderate symtoms of depression.  I have experienced this many times so I know the symptoms and start of a downward cycle.  Here's my response to the three things mentioned.  Firstly, the interpretation of events - such as the non acknowledgment of a friend is not relevant to me.  I don't interpret motivations differently because I still have my cognitive capacity and reasoning functions.  I'm just dark and anti-social.  Number two is a little iffy too.  If you're truly depressed, it's difficult (if not impossible) to make a to-do list.  I try to do things on my to do list - but it's in slow motion.  There seems no point.  I have learned to take care of myself over time.  Taking walks, reading books, listening to music (if it's not too dark) and taking baths helps.  Sorry...but the mindfulness stuff is mumbo jumbo.  I've tried it and it doesn't work for me.  I've tried DBT in therapy and I have a bunch of books.  The last thing a depressed person needs is performance anxiety. It's emotional not cognitive.  Trying to "think" about depression differently, trying to stay "present" with depression keeps someone stuck.

i know how you feel - toya - Dec 16th 2008

I can relate to being deppressed I have been diagnosed with BPD and BiPolar. I am off my meds and Im very sad, angry, fustrated, I am messing up at work and I dont want to get fired but I feel sometimes I just need a moment, but I work in the medical field and I cant do that so I take my fustration out on the parents which get me in trouble. But anyway I have started exercising but Im still sad all the time, I cant remember the last time I smiled or have been happy about something. I am a cutter and I have not cut in 3 months and I am happy about that but i feel those feelings coming back on me. I dont want to be on medication but Im drowning here. Every relationship I have with a man I have ruined, they think Im crazy b/c I am so needy and clingy. I feel I will always be alone and never be happy and I dont want to live my life this way. What can I do?

prayerful mediattion is powerful - - Nov 25th 2008

You are not alone. One of the best things I have done is to read self-help books and focus on the things that you are passionate about in life. Sounds like you are a religious person and this will work to your advantage, because prayerful mediattion is powerful. Two books that come to mind immediatley are The Power of Now and The Secret.

Hang in there.

what can i do - Malik a. Hilliard - Aug 16th 2008

hello my name is malik hilliard i am asking what should i do about this depressin. sometimes i think that i am fakeing to give myself attention but when i ask myself what am i doing i find myself siting doing nothing. i would probly be thinking about the past or good times i hane had and thinking that, that was a once in a life time thing and i would never be able to do it again. i will adimit that i have thought about what would happen if i died or cummited sucided but for my religous reasons i probuly would never would do such a thing. please help me i don't want to live like this for the rest of my life.