Depressive disorders often make individuals feel exhausted, worthless, helpless and hopeless about the future.  Such negative thoughts and feelings often lead to giving up on oneself.  It is very important to realize that such negative views are part of the depression and typically do not accurately reflect an individual’s situation.  Negative thinking fades as treatment begins to take effect. Students who are struggling with depression can help themselves by doing the following:

• Do not set difficult goals or take on a great deal of responsibility
• Break large tasks into smaller ones, set priorities and do what can be done
• Do not expect too much from oneself too soon, as this will only increase feelings of failure when personal goals are not reached
• Try to be with people;  Being with others tends to be better than being alone
• Do not be overly self-critical if one’s mood does not improve right away; Feeling better takes time and effort
• Do not make major life decisions without consulting others who know you well and who have a more objective view of your situation; In any case, it is advisable to postpone important decisions until the depression has lifted
• Build structure into your day;  Set daily goals and stick to them as much as possible
• Treat yourself to something that you will enjoy and that will require you to expend some energy
• Get plenty of rest and sleep, but do not overdo it;  About 6-to-8 hours is sufficient
• Eat balanced nutritious meals;  Cut down on junk foods
• Allow yourself to experience your feelings;  If you need to cry, do so. If you are angry, find a safe way to express your feelings
• Keep a journal; Write out how you are feeling and what you are thinking; It’s a positive way to experience your feelings, rather than keeping them inside
• Stick with what you know is true, real, and observable; Do not jump to conclusions or to make assumptions; Stay away from the negatives, as much as possible
• Give yourself positive affirmations; Develop a support system of positive people who will be supportive, encouraging and uplifting
• Be aware of possible causes of your depression and try to be optimistic about your future
• Try to challenge your negative thoughts with more positive ones
• Focus on your positive experiences and previous successes
• Make a weekly list of your positive accomplishments and achievements
• Regain your level of social activity
• Find, or reactivate, hobbies that bring you a sense of satisfaction and pleasure
• Exercise daily
• Use self-relaxation techniques whenever you feel tense or down;  For example, slow breathing for several minutes can make your entire body feel more relaxed
• Do volunteer work to keep active, if other activities seem harder to accomplish
• Learn to accept, and appreciate, that everyone has different abilities and interests; Focus on your unique characteristics and skills
• Try to know, appreciate and develop your individual strengths