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Tips for activities you can do alone to avoid or reduce depression

• Sweat exercise: Do any form of aerobic exercise - such as brisk walking, biking, or running in place—until you work up a healthy sweat.
• Turn on your favorite music and dance, dance, dance—until you work up a sweat.
• Sing in the shower.
• Instead of listening to the radio or talking on your cell phone, roll up the car windows and sing loudly.
• Get a dog or other pet—or simply visit a pet store to boost your spirits.
• Plant and tend a garden—an herb garden takes up very little space.
• If you are really upset, take a brisk walk and focus exclusively on the physical and emotional sensations you experience in your body. Stay out of your head—no thoughts allowed!
• Rent funny videos or see funny movies and plays.
• Go to the store and read all the humorous greeting cards.
• Treat your self to a great cup of coffee—if you take half-decaf and half regular, you can have two cups a day (too much caffeine can bring you down, but one cup is safe enough).
• Let nature bring you up—walk by the ocean or other waterways, hike the hills and forests.
• Draw, paint, or write.
• Avoid foods that zap your energy—for most people, sugar and pasta can be downers.
• Give yourself a hand or foot massage, or go get a back rub or body massage.
• Take a hot bubble bath with candles and music in the room.

Tips for activities you can do with others to avoid or reduce depression

• Strike up conversations with strangers—in line at the market, walking in your neighborhood, at the local park, etc.
• Pet the animals or volunteer to walk the dogs at a local animal shelter.
• Become a “big brother” or “big sister” to a lonely child.
• Having lunch with friends.
• Ask your friends to turn off their cell phones when they are with you, and do the same for them.
• Volunteer at a soup kitchen.
• Set up at least three dates with friends or acquaintances at the beginning of each week.
• Take an acting, singing, or dancing class—even if you have no talent whatsoever!
• Avoid people that make you feel bad.
• Improve your intimate relationships.

Tips to improve your environment to avoid or reduce depression

• Cut and arrange flowers or bring a live plant into your office or living space.
• Clean up your room (or start with one small shelf, drawer, or corner).
• Wash your clothes.
• Paint your walls a shade of yellow or another color that cheers you up.
• Try different kinds of music in your home—peppy, mellow, country, opera, pop, etc.
• Try aromatherapy—use different scents of candles, incense, or oils. Choose fragrances that remind you of a happy place or time or those that are known for their uplifting qualities.
• Move the furniture around to create a different feeling in a room.
• Change the lighting—try opening windows or curtains; if necessary, get full-spectrum light tubes.

continue to: Coping With the Holiday Blues

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Reviewed: 03/2006