Stop Suffering With Depression
Depression can feel like the weight of the world is on your chest. It can distort your thoughts so that you think others don’t want to be around you. It can make you behave in such a way that you feel disconnected from yourself emotionally.
Depression is not the same as grief or sadness. Depressed feelings do not always lead to suicidal thoughts or self-harming behaviors. It is important to know the signs of depressive episodes so that you can be more proactive in coping with difficult emotions as they arise.
In today’s society, it seems that a diagnosis for depression is becoming increasingly common and more medication is being prescribed to treat those symptoms. There is also a huge surge of folks entering therapy to better understand what triggers their feelings of depression and how to best cope moving forward. Whichever route you take with addressing your mental health concerns, make sure that you feel supported in the process.
The diagnoses for depressive behaviors and feelings will vary depending on multiple factors, but often present a common theme in signs listed below:
Depressed most of the day, nearly every day
Decreased interest or pleasure in activities you used to enjoy
Fatigued or loss of energy
Changes in appetite or weight gain/loss
Difficulty concentrating or making decisions
Thoughts of death or feeling burdensome
Difficulty falling or staying asleep
I want to reiterate that a diagnosis does not define who you are. If you struggle with negative thoughts about yourself or life itself, that does not mean you always will feel trapped in that. One of the bravest things you can do is ask for help, whether that be from a loved one, your doctor, or seeking therapy.
Cultivate a sense of joy in your life again. Learn how to love yourself even on your worst days.
There are folks out there showing up every day at their jobs or for their families who may struggle to feel fulfilled within themselves. There are also people who will not leave their bed for days on end and go weeks without showering. Depression can feel very isolating and sometimes portray the perspective that feels as if nobody else can relate to what you’re feeling. It can even make you feel lonely in a room full of people.
If any of these feelings, thoughts, or behaviors relate to you I encourage you to start trying some of the coping strategies listed below. With depressive symptoms it is not an overnight fix, you will need to first focus on trying to simply be consistent with these tools. These techniques are also not a one-size-fits-all for everyone and should be talked through with a therapist to help guide you when you feel stuck.
If you’re struggling with low motivation, set a timer for 30 minutes to complete a task. If that seems like too much, try to start with resuming basic personal hygiene. Once you complete a task that day, set another one for the next day.
If you’re struggling with physical fatigue, move your body. Even if it feels forced and you don’t want to get up off the couch. Do some light stretching or walk outside. Getting some sunshine, fresh air, and body movement does wonders for your nervous system.
If you’re struggling with low self esteem or negative thoughts, try saying that negative self talk in a silly voice or with an accent. It feels so cheesy that it’s bound to boost your mood when you hear yourself saying it! Research shows that when we challenge our negative thoughts by changing how we say them, it diminishes the power it holds over us mentally.
If you’re struggling with isolation, text or call a friend or family member. Just chat about random things for a few minutes. If you’re feeling up to it, head to a nearby store just to walk around and talk to the cashier briefly.
Depression will play mind games with you and feel so exhausting when stuck in that rut. There is a light in that darkness. I will hold out hope for you if you don’t have enough energy for hoping in yourself right now. Change is possible, but doesn’t happen without effort.
Start with 10 minutes today of basic self care. Eat some protein. Get outside. Move your body. Challenge your negative thoughts. Talk it out with someone. Give yourself a reset. Reconnect with things that bring you joy. And always remember that you matter.
Reach out now if you want to connect with me to further explore difficult feelings!
