What Can the Depressed Person do for Themself?

This chapter reviews what a person can do to expand his or her zone of control over their mood. Degree of control over mood likely depends on the severity of depression, yet even people who are severely depressed can take some important first steps. The chapter invites the reader to experiment with several potential mood control techniques or programs. The efficacy of self-help books, or bibliotherapy, is reviewed, and specific book resources are recommended. Evidence of benefits from exercise, pet ownership, and changes to sleep regimen are reviewed. Thoughts are offered on how an individual can go about selecting and discovering those mood control techniques that work best. The value of meditation and self-compassion is also considered as means to gain greater control over mood.