15 Ways to Avoid Depression Relapse

It is common for person who has undergone depression in the past to go into relapse, particularly if he had been severely depressed or has a family history of depression. He may begin to blame himself and think lowly of himself and be upset all the time, once again. A certain amount of determination, faith and support from family and friends, along with heightened awareness and updated knowledge of the illness can combine to fight the reversal to depression.

The following 15 steps could lead you towards a positive self concept and happy mindset:

1. Get Yourself Educated: Education should not come only from books. You must learn to know about yourself, your body, the way your mind works and the kind of problems you are trying to resolve. Educate yourself on what depression is, what happens throughout the treatment and even after it is done, what are the withdrawal symptoms or relapses. Once you view depression as treatable disease, you'll realize that it can be certainly controlled and managed.
2. Stay Close to Optimists: It is unwise to stay alone at home or at office, as boredom is bound to seep in and the feeling of loneliness can cause you to be depressed. Reconnecting with old friends, exchanging news of your work and family with them can revive your spirits. Trying to build a rapport with your family members by talking and chatting with them helps in overcoming your sense of gloom. Staying or going out with a social group and mingling with others, particularly with positive thinkers, can keep you upbeat.
3. Avoid Too Much Responsibility: You may become overpowered by doing too many things at a time. While staying occupied is energizing, too much responsibility and the follow up work it entails can induce stress. Your brain becomes overworked and you begin to feel stressed and helpless. Depression is just a step away from this mind set. Take up some responsibilities but find time to unwind and relax. Taking major decisions can also be stressful. Experts recommend that on a scale where zero is misery and ten is elation, you should be at least six for you to qualify to take a major decision. Only then will you be able to judge clearly and not feel overwhelmed by what you have to do.
4. Avoid Guilt Trips: A depressed person is corroded by feelings of self-blame. He feels he is responsible for the negative things in his life and that of his near and dear. He cannot be responsible for the misfortune that occurs in his family. He should realize that some things are beyond his control and no one needs to be blamed. Better concentrate on what to do next and forget what cannot be altered. It is impossible to please every one every time.
5. Continuing Therapy and Medication: Therapy and medication are wonders of modern medicine that can bring a person out of his depressed state of mind. A patient who has recovered can still continue treatment, depending on the doctor's assessment. It is not only  because the  patient needs the support of medicine and therapy, but also because the drugs once discontinued are sometimes not effective when re-introduced into the patient's body.
6. Deal With Stressors: Practice handling stressful situations as stress brings about physiological changes similar to those caused by depression. Experiments done on effects of stress prove that harmful changes occur in the brain, making you moody and emotional. There are several stress busters recommended by doctors such as listening to soothing music, meditation and practise of yoga, that help you take one day at a time, rather than face life with a heart heavy with earlier disappointments and failures.
7. Serve Others: Try to reach out to people who are less privileged than you are by volunteering to work with service organizations that help the needy. A Study in the "Journal of Health and Social Behavior" done in the year 2005 cites the case of older adults who recouped from depression by volunteering to help. Other such studies, such as those done at the Institute of Psychiatry at King's College, London, throw light on the improvement of mentally afflicted patients who lent a helping hand to others. A depressed person thus begins to feel useful and worthy as he has been of service to others.
8. Join Support Groups: A depressed person can easily understand the seriousness of the situation of another such person. He also realizes that he is not alone and there are others who are affected by feelings of deep sadness, when he listens to the stories of the members of a support group. He discusses his feelings too and feels comforted and becomes more equipped to face his issue thereafter.
9. Boost Your Self Esteem: Taking up a favorite hobby can revive a depressed person as he is occupied and enjoying what he is doing. It might be any activity such as playing a musical instrument, participating in adventure sports, or painting. By indulging in his interest, he exercises his body and mind without stress and at the same time reminds himself of the time when he was not depressed and was confident. Building his self confidence is a step towards good mental health.
10. Improve Your Diet: The type of food we eat affects our brain and our thought process. A vitamin and nutrient rich diet comprising fruits and vegetables nourishes our brain and keeps us in good spirits. Experts say that a low fat diet rich in fish and omega-3 fatty acids and folic acids can be a mood elevator. Alcohol and caffeine also affect the brain and should be consumed minimally.
11. Exercise Your Way to Health: Exercise is a great way to get in shape and drive depression away as it de-stresses you. Gerard Sanacora, MD, PhD, professor of psychiatry at Yale recommends exercise as an antidote to stress. An analysis done in 2009 compares the benefits of exercise to those of cognitive behavioral therapy and those of antidepressants. Exercise was found to be as effective as the medical treatment and therapy. Yoga and Tai chi, which train the mind to meditate and  concentrate help in combating depression.
12. Avoid Negative Thoughts: Replace negative thoughts with positive affirmations. Be conscious that a depressed mind produces a lot of negative talk, which will only pull you into a deep gloom. Begin your day and your tasks with affirmations such as "Yes, I can" and "I'll achieve my goal". The 'can do' attitude will soon become a habit of the mind and negative thoughts which trigger depression will not enter your mind.
13. Avoid Alcohol and Drugs: It is difficult to avoid alcohol or drugs if your circle of friends consume them. Drugs and alcohol create mood swings and are harmful to the body as well as the mind. It would be best if you avoid people who take alcohol and drugs habitually and would induce you to join them.
14. The Need for Rest and Sleep: Lack of sleep can disrupt your mood the whole day. According to 2005 study published in the journal "Sleep", insomniacs are ten times more likely to feel depressed than those who sleep regularly and restfully. Rather than fret about not being able to sleep, you can relax in bed earlier than usual and gradually go to sleep. This way you will get sufficient sleep and be able to set a pattern.
15. Be Thankful: Researchers say that gratitude is the map to greater happiness. A 2005 study published in the journal American Psychologist found that people who performed daily gratitude exercises, such as making a list of three good things in their life, had lower levels of depression. Thank god for whatever you have and be satisfied in what you got is a sign of being humble and this will keep you on grounds. The satisfaction will bring calmness in you as a person, and hence fade away all the depression and relapses from life.

There are many ways to beat stress, but attempting a few of the above can help a person who has recovered from depression to move on and take a fresh approach to life rather than relapse into the spiral of depression.