It’s dark, cold, and damp. You can hear the sound of water dripping from an unknown source and the occasional scampering sound of a critter going about his daily routine. You try to move your arms but the sound of clattering chains makes it clear that your wrists are shackled to the wall.

 There’s an opening above you. It lets a little bit of sunshine into your cell. The wall doesn’t look too difficult to climb. If you could somehow break the chains that hold you back, freedom could be yours.

The cell in this scenario is like your mind when you’re suffering from depression!

The chains keep you attached to the wall, unable to fully enjoy the experiences that life throws at you. Depression keeps you trapped in your cold, dark, cell. If only there was a way to break those chains and escape.

It’s possible to break the chains of depression. It’s possible to get rid of those shackles and climb out of your cell. It’s possible to be free. But how?

 Try this process. Each step in this course of action can help set you free from your depression.

Step 1: Understand Depression

 There are many different types of depression. It’s important for you to identify what type of depression you suffer from so you can seek the most effective treatment.

Step 2: Monitor Your Thoughts

Thoughts can have a massive impact on your outlook on life. It’s likely that you feed your depression with negative thoughts. It’s important to observe your thoughts to avoid getting stuck in a negative thought loop.

Utilize the 3 C Method for negative thoughts – catch the thought, challenge the thought, change the thought into a more balanced thought.

Step 3: Seek the Great Outdoors

Spending time in nature has been proven to reduce some symptoms of depression. Take a walk through a public park or a nearby forest. Looking at green vegetation can actually relax your eyes and reduce stress. Watch the birds and squirrels busily scurrying about in their daily routines.

• Close your eyes, take in the sounds of the forest, feel the cool breeze on your arms, and breathe in the aroma of fresh wet leaves.

Step 4: Exercise Regularly

 Exercising re-energizes your body, produces hormones that elevate your mood, and boosts confidence.

 For best results:

 ·         Conduct a bit of research before you hit a gym in order to familiarize yourself with different workout routines. Encourage a friend to join you.

·         If joining a gym isn’t your style, you can still get plenty of exercise. Run and play with your kids and pets. Take walks, swim, or play sports.

Step 5: Talk to Someone

Breaking the chains of depression isn’t something that anyone can do for you, but talking with someone about your depression can less the power of the chains. You must make the decision on your own. But it’s not impossible. There’s no need to spend another minute in that cold, damp, cell.

If you are having trouble breaking the chains of depression, our Burbank therapists or Santa Clarita therapists are here to help. Contact us today to learn about online therapy options or in-office sessions.