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Esperanza Hope To Cope: 5 Strategies To Help Treat Dysthymia

4/29/2017

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by bp Magazine

Here are five approaches to help symptoms of dysthymia, the milder, but persistent depression:

 

 

#1 Consider a combined approach

The research on dysthymia suggests that behavioral-based psychotherapy (such as cognitive behavioral therapy and dialectical behavior therapy) and pharmacotherapy (depression medications) are effective treatments, especially in conjunction. Given that people with chronic depression often have interpersonal difficulties, researchers found that the very nature of combined treatment “targets both depressive symptoms and social functioning.”

 

 

#2 Good rapport with health care provider

While both talk therapy and pharmacotherapy may be the best course of treatment, what may be even more critical is the relationship to both your psychotherapist and your prescribing physician. It’s essential to search until you find someone you can have a good rapport with, so you can put full trust in their decisions for your treatment.

 

 

#3 Have more self-awareness

A 2008 Swedish study published in BMC Journal followed a small group of people with dysthymia for nine years. Researchers concluded that, along with antidepressant medication, “common helpful factors” in remission included greater self-understanding, self-awareness and flexibility of thinking. By being aware of what you’re thinking, you’ll be less likely to react emotionally, but rather consciously. Meditation can help you learn how to step away from stressful moment in life and manage them with a clearer mind.

 

 

#4 Get more physical

Studies prove that beneficial changes occur in the brain following regular exercise. The physical act of rigorous movement improves neurotrophins, a family of proteins that promote brain functioning. (Neurotrophins are among the most exciting new developments being explored by neuroscientists.) Make sure to talk with your doctor about beginning an exercise program if you’re not currently physically active.

 

 

#5 Take time for yourself and for others

When we focus on treating ourselves with the same kindness we would treat others, it pays off. The simple act of paying attention to and diverting or changing negative thoughts is doing something good for yourself. So is treating yourself to enjoying nature for an hour, sitting quietly in a park, or a walk in the forest. Fresh air and positive thoughts will help motivate you in other ways too. In addition, giving kindness to others—perhaps by volunteering to help in your community—boosts your self-esteem and this sense of purpose is good for your frame of mind.

 

 

related: Break Through the Fog of Dysthymia

 



via Esperanza – Hope To Cope
(This and our other articles are provided by some of our curated resources. We encourage readers to support them and continue to look to these sources in times of need and opportunity.)
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     Today, NAMI Tulsa is heavily focused on education, support groups, public policy, training, and we have developed lasting relationships with many local, state, and national agencies for the betterment of the care of our mentally ill.

    The views expressed in these columns come from independent sources and are not necessarily the position of NAMI Tulsa. We encourage public engagement in the issues and seek good journalistic sources which advance the discussion for an improved society which fosters recovery from mental health challenges.

    President Steve Baker

    2017 President of NAMI Tulsa.
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