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3 Steps to Defeat Dysthymia (depression)

3 Steps you can take on your own NOW without meds

What is Dysthymia and what does it have to do with me?

Dysthymia (Named by Robert Spitzer in 1970’s) is a mood disorder consisting of the same cognitive and physical problems as in depression, with less severe but longer-lasting symptoms.

Dysthymia is a serious state of chronic depression, which persists for at least two years.

The Good News:

It can stay balanced enough to control it from major depressive disorder

Experiencing Low energy and drive? Low self-esteem? A low capacity for pleasure in everyday life? Withdrawing from stress and avoiding opportunities for failure? In more severe cases of dysthymia, people may even withdraw from daily activities. (

If you find little pleasure in usual activities and pastimes, try these 3 steps:

  1. Get in a routine.If you’re depressed, you need a routine, says Ian Cook, MD. He’s a psychiatrist and director of the Depression Research and Clinic Program at UCLA.

Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

  1. Do something new.When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class.

When we challenge ourselves to do something different, there are chemical changes in the brain. Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning.

  1. Try to have fun.If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? That’s just a symptom of depression. You have to keep trying anyway. As strange as it might sound, you have to work at having fun. Plan things you used to enjoy, even if they feel like a chore. Keep going to the movies. Keep going out with friends for dinner.

When you’re depressed, you may feel like you can’t accomplish much of anything. That makes you feel worse about yourself.

This depression usually responds better to talk therapy than to medications, though some studies suggest that combining medication with talk therapy may lead to the greatest improvement. People with dysthymia may also be at risk for episodes of major depression. (R. Morgan Griffin,  Reviewed by Joseph Goldberg, MD,

This is where online Counseling on Demand comes in.

We will help you step by step:

  • Often, you’ll be asked to keep a diary
  • You will discuss strategies to help change your nagging thoughts and bad habits
  • You will be given “homework” for practice between sessions
  • During each session you will go over your “homework”, discuss results & explore additional steps toward better mental health.

In this way we can assist you in:

  • Establishing your routine
  • Doing something new
  • Having fun
  • Taking on responsibilities. 
  • Setting goals.
  • Challenging negative thoughts & destructive behaviors

You need not go through this alone.  With our support, you can get through these times: heading off major depression. You might be pleasantly surprised at how pleasurable these sessions really are!

And, you needn’t leave your favorite/private place.  Nor must you wait for an appointment.  We are always there for you. You can begin in 24 hours or less.

You may contact us now. Your first consultation is free.

We await your call, email or text directly. If you want a face-to-face, we can Skype you on your computer, cell phone or tablet; even your eBook!


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I am the Founder and CEO of Counseling On Demand with a Master's Degree in Marriage and Family Therapy with over 25 years of experience in helping Individuals, Couples, Adolescents, and Families who struggle with a wide variety of Life's Challenges. I thus have developed an Array of Effective Counseling Tools and Evidenced-Based Interventions to help you towards Your Road to Better Mental Health and Wellness. You are Never Alone...I look forward to meeting with you or your family member soon!