You’re late for work again, you’re bursting out of last year’s bikini and your boyfriend has just dumped you…

Ever had one of those days where it just feels like the world is against you? You can’t do anything right and you just want to shrivel up into a little ball and hide? Maybe you have them once in a blue moon, or maybe you suffer from them more regularly?

It’s shocking when you hear the statistics - one in seven young New Zealanders (aged 16-24) will experience depression in a serious way over the next 12 months. Even worse, suicide is the second most common cause of death for young people.

In today’s fast paced, high pressure world it can be easy to let stress mount on top of you. Sometimes it can become too overwhelming, and you may think that there is no escape…

But rest assured, you can get out of a negative rut! You might be able to help put things in perspective by trying some of the techniques below. Try these golden tips the next time you’re feeling down and out...

Structured Problem Solving
This is a really helpful way to sort through anything that worries you. It helps identify what the problem is, and what needs to be done too solve it. It may sound a tad obvious but you’d be surprised at how easy it is too exaggerate your problems when feeling down. I’m sure at some time or another we’ve all released our inner drama queen!

How it works
• Single out one problem that’s worrying you and write it down.
• Write down ways you could possibly solve the problem.
• List the pros and cons of each option, taking into account the resources you’ve got that might help the situation (such as friends, people you can talk to, money or transport).
• Choose the best option to deal with the problem.
• List the steps you need to take to carry out this option.
• Put your plan into action.
• Afterwards, review how it went and whether you’d use the same plan again.

Change the way you think
If you want to stop thinking negatively; you guessed it - it might just work if you start thinking positively! But that can be a lot harder than it sounds, especially if you’re in the habit of being hard on yourself and feeling down. Try keeping a conscious track of your thoughts; so the next time you start to feel upset about yourself, the world and the future, start challenging those thoughts with different ways of thinking.

Set Goals
Once you’re in the hang of thinking positively, it’s time to start aiming high. It’s important to know that you can do anything you set your mind too. Set goals to help you achieve your dreams, step-by-step. Start off with small ones, and work your way up. You’ll be amazed at how much you can achieve. Working hard to reach a goal, and then achieving it, is one of the best ways to feel good about yourself.

It's important to remember that these are only small suggestions on how to think positively, which may not work for everyone. If you continue to feel down for longer than two weeks, and you don't seem to be able to snap out of it by yourself, visit www.thelowdown.co.nz or text the Lowdown Team for free on 5626 and talk to qualified counsellors who can make sure you get the support that's right for you.

Ramarea

For more information on depression, visit www.thelowdown.co.nz