Self-Management of Depression

We have all heard the phrase “every cloud has a silver lining,” which suggests that there is something good in every outcome, no matter how difficult or challenging the situation may be. This is also relevant when it comes to using optimism as a tool to overcome depression. When going through the throes of depression with its propensity to see everything in a negative light, being optimistic can be challenging. However, one can still find optimism even in adversity and suffering as did Victor Frankl during his years in the World War II Nazi concentration camp (Frankl, 2006). Frankl describes “tragic optimism” as: Feeling optimistic in the face of tragedy Making the best of any given situation Turning suffering into a human achievement and accomplishment Using guilt as an opportunity to change yourself for the better Using the knowledge that life is transitory as an incentive to take responsible action If you can learn to identify something good in a bad situation, then finding the one...

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 because you're uncomfortable and embarrassed about small talk, here are eight ways to improve at it and avoid making it awkward or superficial (Duhigg, 2024; Haupt, 2023; Lee, 2025). 1. Ask better questions. To facilitate conversation, avoid conversational dead-end questions that can be responded to in a single word, such as "How was your weekend?" or "How are you?" Also, avoid fact-based questions like "Where do you live?" Instead, ask questions that invite people to elaborate on their experience...

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...