7 tips to cope with depression
Living with depression can be a challenging and isolating experience. We get it, it is a terrible feeling. The symptoms of depression can make it
7 tips to cope with depression
Living with depression can be a challenging and isolating experience. We get it, it is a terrible feeling.
The symptoms of depression can make it difficult to find enjoyment in life, connect with others, and find the motivation to take care of oneself.
If you have depression, know that you are not alone.
There are actually many people living with depression with or without them knowing.
Often times, depressed people can find everything meaningless, which takes away their joy in life. For people with milder symptoms, it could feel like laziness.
However, there is hope.
In this blog, we will describe symptoms of depression and discuss some tips to help you manage your depression and improve your overall well-being.
Table of Contents
What is depression?
Depression is a mental health condition that affects a person’s mood, thoughts, and behavior.
It is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities that were once enjoyable.
Depression can also cause physical symptoms such as fatigue, changes in appetite and sleep patterns, and difficulty concentrating.
Depression can vary in severity from mild to severe and can be caused by a variety of factors, including genetics, life events, and brain chemistry.
It can be a standalone disorder or can occur in conjunction with other mental health conditions such as anxiety or substance abuse.
Depression is a treatable condition, and there are many effective treatments available, including therapy, medication, and lifestyle changes.
With proper treatment, many people with depression can manage their symptoms and live fulfilling lives.
There is hope for you. Keep reading!
Does depression happen at specific times?
Depression can happen at any time, but there are certain periods of life when people may be more vulnerable to experiencing depression. Here are some common times when depression can occur.
Adolescence
Depression often first appears during the teenage years, as hormonal changes, social pressures, and academic stressors can all contribute to the development of depression.
Postpartum
Many new mothers experience postpartum depression, which is a type of depression that occurs after giving birth. Postpartum depression is thought to be caused by a combination of hormonal changes, lack of sleep, and the stress of caring for a newborn.
Mid-life
Some people experience depression in mid-life, as they face changes in their career, relationships, and physical health. This can also be a time when people may be caring for aging parents or experiencing the loss of loved ones.
Seasonal
Some people experience depression during the winter months, a condition known as seasonal affective disorder (SAD). SAD is thought to be caused by a lack of sunlight, which can disrupt the body’s natural circadian rhythm.
Chronic Illness
People with chronic illnesses such as cancer, diabetes, or heart disease may be more vulnerable to depression due to the stress and emotional toll of managing their condition.
Depression can also come in cycles.
Some people with depression experience what is known as “recurrent depression,” which means they have multiple episodes of depression throughout their life.
These episodes can last for weeks, months, or even years, and are often separated by periods of remission where symptoms are absent or minimal.
The frequency and severity of depressive episodes can vary from person to person. Some people may have regular cycles of depression that follow a pattern, while others may experience episodes at random intervals.
There may also be triggers that can bring on a depressive episode, such as stress, trauma, or changes in medication.
It’s important to note that depression can occur at any time, and that individual factors such as genetics, life events, and personality traits can all contribute to the development of depression.
Tips to manage depression
When depression hits, it could feel like even the end of the world does not matter. That feeling of disconnection and sadness about virtually everything feels terrible.
But rest assured that your feelings will be understood by a lot of people, and that there is an abundance of resources to help you.
Seek Professional Help
If you’re struggling with depression, it’s important to seek professional help.
You might feel intimidated or ashamed to seek help at first maybe because nobody around you needs this service.
However, there is no need to feel shame.
Mental health issues are normal, just like any physical health issues. If you broke your arm, you would be rushed to the hospital.
So, why would you not get treatment when it comes to something as important as your mind?
A mental health professional can provide an accurate diagnosis, help you understand your symptoms, and develop a treatment plan tailored to your needs. This may include therapy, medication, or a combination of both.
You’re not alone.
In fact, a lot of people go to therapy without making it public, which may have made you feel like you are the odd one out.
Here’s an anecdote.
My friend was one of those people who felt ashamed at first when getting professional help.
She then went to a conference of about 20 people with its topic surrounding mental health issues.
When the room was asked to close their eyes and raise their hand if they ever got professional help, my friend raised her hand while being fearful of being judged.
When the room was asked to open their eyes while keeping their hands up, guess what each person saw.
Everyone in that room had their hand up. They looked at each other, surprised and relieved.
Practice Self-Care
Taking care of yourself is important when managing depression. This may include engaging in regular exercise, eating a healthy diet, getting enough sleep, and engaging in activities that you enjoy.
This advice is not cliche. It’s science.
When you exercise, eat healthy, get enough sleep, or do things you enjoy, your brain release feel-good hormones, which helps combatting depression.
Yes, you may not feel in the mood for all those activities. In fact, you are not motivated to do anything.
However, it will be impactful if you set aside 1 hour a day or a few times a week and go to the gym or jog.
Turning exercise and sleep into a routine will make it easier for you to check off the self care category.
Connect with Others
Do you just want to stay home and disconnect with the world?
Isolation is a common symptom of depression, but connecting with others can help you feel less alone. Reach out to a trusted friend or family member, join a support group, or engage in online communities that focus on mental health.
I know it can be hard, especially if you have not opened up to anyone.
You may think “What if my family or friends cannot understand?”
Yes, there is a chance that people who never experienced depression cannot reasonate with you. However, you may be surprised by how supportive your loved ones can be.
You can set yourself and the family memeber or friend up for success by setting expectations. You can say “I’ve been feeling depressed lately, and I want someone to listen and understand me. You don’t need to give any advice.”
Remember that, even if that family member or friend does not understand you, your feelings are still valid.
Challenge Negative Thinking
Have you ever caught yourself thinking about the worst scenarios that can happen, and got drawn into it?
You may defend that with the reason of preparing for the worst.
However, those thoughts often are the products of catastrophizing as some of those scenarios have a really small chance of happening.
Another negative thinking type is to think of yourself as a lesser person that who you really are based on mean things that other people have told you.
Negative thinking patterns can contribute to depression.
Learn to identify and challenge negative thoughts by asking yourself if they are based in reality, if they are helpful, and if there is evidence to support them.
Set Realistic Goals
Depression can make it difficult to feel motivated, so it’s important to set realistic goals for yourself.
You may feel like you still feel unhappy or unsuccessful no matter how hard you try – that nothing will change.
Take a step back and reconsider the goals that you set. Are they too big for you to measure success?
Let’s take an example.
If you are having a bad relationship with a partner where you two would fight frequently, and you set the goal to be “be happy in the relationship”. This will demotivate you very fast because you two would fight again, feeling unhappy.
Instead, measure your success through the frequency and intensity of the fights, and if you both would feel happy during normal times.
Start small and work your way up, celebrating each accomplishment along the way.
Practice Mindfulness
Mindfulness can help you stay present and focused on the moment, reducing feelings of anxiety and depression. This can be done through meditation, yoga, or simply paying attention to your breath and surroundings.
The most common source of anxiety is negative feelings about the past and the future. Being mindful can help divert the attention to something present, giving yourself certainty and cooling your head.
When you can, remind yourself to not get caught up on the past because you cannot change what already happened.
Similarly, if you catch yourself catastrophizing about what could go wrong in the future, challenge the possibility of those scenarios happening. And remember, the future is the result of your actions today. Focus on what you can control, and let go of what you cannot control.
Build a Support Network
Surround yourself with supportive people who understand what you’re going through.
At the end of the day, living life is all about contentment.
Unsupportive people can be toxic or detrimental to your mental health, and do not need to be close to you in your life.
Walk away from toxic relationships. Make new connections with supportive people. Consider joining a support group or engaging in online communities that focus on mental health.
Managing depression is a journey
Remember, managing depression is a journey, and it may take time to find the right combination of strategies that work for you. Be patient and kind to yourself, and don’t be afraid to ask for help when you need it. With the right support and tools, it is possible to manage depression and improve your overall well-being.
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