Some people find it difficult to control their depression. Sometimes their depression and fear can take over. Accordingly, here is a short list of techniques a person can use to help manage their depression.
A counselor told me that one of the ways to deal with depression is to challenge your negative thinking with positive statements and realistic thinking. When you encounter thoughts that frighten or discourage you, challenge those thoughts by asking yourself questions to maintain objectivity and common sense. For example, you fear that if you don't get that promotion, you'll be stuck in your job forever. It makes you depressed, but your way of thinking in this situation is not realistic. The point is, there are all sorts of jobs available and just because you don't get that promotion doesn't mean you never will. Plus, people change jobs all the time, and you always have the option to go somewhere else if you're not satisfied with your current position.
Some people are depressed and have a hard time getting up in the morning. When this happens, a person should take a deep breath and try to figure out something to distract themselves from the problem. A person can go for a walk, listen to music, read the newspaper, or do an activity that helps them see things in a new way. Do something that will make you forget about the problem and give you the confidence to do something else.
Sometimes we may get discouraged about a task we will have to do in the near future. When this happens, picture yourself performing the task in your mind. For example, you and your team have to play championship volleyball in front of a large group of people over the next few days. Before the big day arrives, picture yourself playing a game in your mind. Imagine that you are playing in front of a large audience. By playing the game in your mind, you will be better prepared to do the real game when the time comes. Visualizing yourself is a great way to reduce fear and stress about an impending situation.
Another very useful technique is to keep a notebook of positive statements that make us feel good. Every time you come across an affirmation that makes you feel good, write it down in a small notebook you can carry in your pocket. Whenever you feel depressed, open your little notebook and read these quotes.
As a layperson and author of a book on anxiety, I have conducted numerous interviews with various counselors on how to deal with fear, anxiety, and depression. The techniques I've just described are basic ways to manage your depression, but it's best to seek professional help.