I suffered from depression for many years myself so maybe I can also provide a few helpful suggestions.
1) Firstly, accept your condition. Don't fight it. Don't wake up and try to battle with your feelings. You can't make yourself feel good. You can't go through each day telling yourself, "Oh God, a beautiful sunny day. Why don't I like it? Why isn't it lifting my spirits?" Recognize that you are emotionally exhausted. In your condition, you could win millions in the lottery and still wake up the next day feeling down. It's a habit pattern and you have to give yourself time to come out of it.
2) Start by making small changes in your life. Re-arrange your bedroom. Re-decorate your home or apartment. If you wake up each day staring at the same spot on the ceiling and feeling that heavy lead in your stomach, you're already off to a bad start. Move your bed towards the window. If you can, open the window and listen to the birds in the morning. Keep the TV or the radio on at home. Find a station on the radio and put it on low and listen to it all night if you can. It will help break you of the habit of negative introspection. Never sit in silence with only the clock ticking on the wall.
3) Recognize also that you might be suffering from a chemical imbalance. Seek medical help. Even if you just feel like talking, find a caring doctor to reassure you. This will reduce any worry you may carry around about your condition.
4) Mind your diet. Watch the sugar and caffeine. In your condition, your appetite may be suffering. Instead of eating large meals, try eating a series of smaller meals. Concentrate on fruit and vegetables. Drink water and milk and keep away from alcohol and drugs.
5) Make sure you get plenty of sleep. Get a doctor to prescribe a sleep aid if necessary but stay off that bed during the day. Too many depressed people lie in bed and brood. Don't do it. Sleep only if you are tired but don't flop into bed in order to run away from your feelings.
6) Understand that you are ill. Accepting this fact will help you cope. You won't be as inclined to push yourself and monitor your feelings too closely. If you had a cold, you surely wouldn't be telling yourself, "Oh hell, my nose is still clogged up. What am I going to do?"
7) Try to get some exercise. You may not have the energy for it so just try walking. Walk somewhere where you can see movement and people. Don't feel bad if you see people laughing and smiling. Just tell yourself, "Fine, I'm emotionally spent. How can I laugh and smile when I'm as worn out as I am. But in time, I'll feel better.
8) Understand you do have happy moments but not the ability to really recognize them and appreciate them. Nobody is ever depressed every second, every minute of the day. It's not physiologically possible. Try to recognize happy moments and take encouragement from them. Don't worry if they vanish as quickly as they came. You'll chase them away if you go after them. Take it all philosophically. A happy moment will come back if you let it.
9) Always remind yourself of the good in your life. You have a roof over your head and food to eat. You do have people who care about you and love you. None of this may mean much to you in your condition but every so often the realization that others may be much worse off but not nearly as depressed as you may make you momentarily happy. If it does, you've made a beginning. Keep reminding yourself of the good in your life. You may have to work at it before you really begin to believe it but if you persist, you will eventually feel your depression lift at times.
10) Indulge in guilt free sexual activity. I don't mean masturbation but find a good SP or MPA. Make a connnection. Let her help you through it. Sex is a wonderful mood elevator if done with the right person. Find that right person and stay with her. Don't be afraid to be candid. Open your heart and let it all out. A good SP or MPA who is a caring and compassionate listener will always be there for you.
Hope this helps. It helped me. Good luck.
