CAN DEPRESSION BE PREVENTED?

Depression can often be prevented. It is especially important to take preventive action if you are aware that you have predisposing factors such as those mentioned above.  Once you have worked through your depression it will be important to engage in behaviours that will help you to prevent another cycle of depression such as:

Identify your risk factors and be aware of where you are vulnerable.

Each of us has unique risk factors, such as things we were taught in our families of origin, values we have learned, and the presence or absence of a family history of depression. Anything that has been learned can be unlearned and replaced with something healthier.

Learn to manage stress.

You can learn proven techniques for calming and relaxing yourself. Consider taking a stress management class or buying a set of relaxation tapes.

Learn problem-solving skills.

Many people who develop depression never learned problem solving skills. They need to develop the ability to view problems from many viewpoints and look for a variety of solutions

Build your life around things you can control. 

Learn to recognize what you can control and what you can’t. Avoid spending much effort on situations that won’t pay off for you.

Learn self-acceptance.

Instead of rejecting  the parts of yourself you don’t like, learn to manage them more productively.

Become aware of selective perception. 

Observe how you generate ideas and opinions about people and events. Remember that these are just your views, not necessarily objective facts.

Focus on the future, not the past.

Depressed people tend to be focused on the past. People who set goals and focus on the future tend to be more positive about life.

Develop a sense of purpose.

Many depressed people lack a sense of purpose or meaning. This means they have no goals and nothing in the future drawing them forward. To prevent depression, develop your sense of purpose and meaning.

Strengthen your emotional boundaries and set limits.

Boundaries define your role in a social situation. They determine how you will and will not behave in a given situation. Having clear, strong boundaries is empowering, while boundary violations make you feel victimized and helpless. Setting limits means having and enforcing rules for what behavior you expect in a relationship.

Build positive and healthy relationships. 

Think about what you need from others in relationships.  Learn to read people and trust your instincts about whether they are good for you.

Avoid isolation.

Talk to people about what’s going on with you. If you keep your thoughts to yourself, you may be unaware that they are distorted.  If you share them with another person, you can become more objective.