Self-Management of Depression

There are some social rituals that we cannot avoid, especially when interacting with people we don’t know, and nothing is more universally disliked than the ritual of small talk. Small talk is a fine art that balances the use of some better questions to open the conversation and then navigate the talk without lingering on obligatory foundational topics about how one’s weekend was or discussing the weather. If you find yourself avoiding social interactions due to being uncomfortable and embarrassed about small talk, here are eight ways to get better at it and not make it awkward or superficial (Duhigg, 2024; Haupt, 2023; Lee, 2025). 1. Ask better questions 2. Improve your replies 3. Ask better follow-up questions 4. Take cues from your surroundings 5. Move beyond the foundational topics (e.g., the weather talk) 6. Choose your compliments wisely 7. Skip specific topics such as religion and politics 8. Know how to end the conversation gracefully

Urge surfing is a mindfulness-based technique to help individuals manage and overcome cravings and impulses. Developed by clinical psychologist Alan Marlatt, urge surfing involves observing and riding out the waves of urges without giving in to them (Marlatt et al., 2004). This technique is particularly useful for individuals dealing with substance abuse, overeating, or other compulsive behaviors (Bowen & Marlatt, 2009). Urge surfing is also a popular emotion regulation skill in Dialectical Behavior Therapy (DBT) (Linehan, 2015). Emotions prompt behaviors (e.g., fight in anger, flight in fear) and prepare the body for action. Urges are the precursor for action and urge surfing curbs emotions from triggering maladaptive actions. Urge surfing is based on the premise that cravings and urges are like waves in the ocean. They rise in intensity, reach a peak, and then gradually subside. By visualizing urges as waves, individuals can learn to "surf" rather than being overwhelmed...