Ways We’re Managing Our Depression
The school season is starting back up and whether we want to admit it or not, fall is coming with its seasonal depression. Many stressful events have happened this year, from people having their rights removed, natural disasters, monkeypox, to the fear of another recession. It’s understandable that our depression may be living it up right now. Whether it's been plaguing you for weeks or you’re beginning to feel down, let's explore ways we can help manage it.
Before we do a deep dive let’s be clear about what depression is. According to the American Psychiatry Association, depression is, “...a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed.” It’s important to know that depression does not discriminate, anyone can have it and there is no shame in having it either. In addition, for some people, it can be hard to recognize if they’re experiencing depression. Some symptoms of depression are the following:
Lack of sleep
Intrusive thoughts
Drastic weight change
Feelings of guilt
Lack of motivation
Suicidal thoughts
Longterm feelings of sadness
Trouble concentrating
Substance abuse
Self Loathing
Physical aches
While dealing with depression can feel like an uphill battle, there are ways to manage it. A starting point to treating it is recognizing that you have depression. Pretending it doesn’t exist, isn’t going to make it go away. If anything, you’re making it worse. Depression isn’t a bit of dirt you can sweep under the rug or a person you can block on Twitter, it’s an illness that can last a lifetime if not addressed. So, while you may want to keep living in denial, unfortunately, that is not possible.
Instead of being stubborn try to implement some healthy habits in your life to help deal with your depression. Try to implement activities that raise your serotonin levels, such as exercising, putting extra effort into your appearance, or just watching your favorite show. Finding an outlet for those pent-up emotions also helps a lot; consider journaling, a creative activity liking painting or writing, or listening to music. The more positive influences in your life, the better. For some people, starting the day with positive affirmations and practicing meditation helps with boosting self-esteem and handling negative thoughts.
Believe it or not, some of our everyday habits could be making our depression worse. Many people can go months feeling horrible, without realizing they are depressed. Getting too caught up in the everyday hustle and bustle can cause a person to forget to check in on themselves. If you’re not paying attention to yourself, you’re only endangering yourself. Not being mindful of how you’re feeling mentally or physically can take a toll on your health. For instance, not being mindul of what you consume on a daily basis, whether it be food or social media.
According to a study conducted in 2018 concerning the relationship between social media and mental health in adolesents, the higher a subject used social media on a daily basis, the more likely they were to develop depression. The main variables used to measure the depression between boys and girls were lack of sleep, poor self-esteem, online harassment and body image. Social media can be helpful and entertaining, it can also become addictive and self-damaging as well. Another issue that could worsen your depression is other people. While self-isolation is highly discouraged, that doesn’t mean you shouldn’t cut ties with negative people. Toxic relationships whether it be with a friend, lover, or family member can lead to/ and worsen depression.
If the habits listed above haven’t worked for you, you may need to reach out to those around you. Dealing with depression can feel shameful and isolating, but informing your family and friends may help ease some of the stress. Have an open dialogue about what you’re experiencing and ask for support. Another option is speaking with a counselor or a therapist. A mental health counselor can work with you individually or with a group of people for a short time. However, seeing a therapist would be better for those seeking long-term treatment and doing a deep dive into the root of the issue.
Finding a good counselor or therapist can be difficult, especially if you’re from a marginalized community. Seeking a therapist that is aware of your needs and concerns, is the best way to get the help you need. A good rule of thumb is to ask questions in an email prior to any sessions. Therapy can be expensive, so it’s best to be sure of who you’re seeking treatment from before wasting your money.
If you’re trying to manage your depression, with these habits you’re on a good start. But it’s important to remember habits alone cannot treat depression. When dealing with mental health concerns, it’s best to reach out to a licensed professional such as a therapist or psychologist, to help you get the best treatment. Treatment can vary from different forms of therapy to medication.
In case you need immediate help, please use emergency resources. The Suicide and Crisis Lifeline is a 24/7 hour, national service that provides “...free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.” The number to reach them is 988, however, the original number 1-800-273-TALK (8255) is still in use. Another resource available is SAMHSA’s National Helpline, 1-800-662-4357. SAMHSA is also available 24/7 hours a week and provides help for those dealing with mental health concerns and substance abuse.