WAYS TO DEAL WITH DEPRESSION - 4 EMPOWERING STRATEGIES
FIRST, LET'S DISCUSS WHAT IS DEPRESSION.
HOW TO DEAL WITH DEPRESSION?
Coping with depression can be challenging, but various strategies can help manage symptoms and improve overall well-being. Here are five practical ways to cope with depression:
1. Seek Professional Help:
It is crucial to consult a mental health professional if the symptoms of depression persist and disrupt your daily life. Therapy options, such as cognitive-behavioral therapy (CBT), can provide tools to challenge negative thought patterns and increase self-awareness. It's important to note that many times, chronic physical illness and depression are linked to each other. Also, depression could be linked with other mental health concerns, commonly anxiety, post-traumatic stress and panic, and burnout. Seeking help from a trained professional can address all the interlinked issues effectively.
2. Stay Connected:
Social support is a powerful tool in the battle against depression. Reaching out & opening up to friends and family, even through a simple text or phone call, can have a profound impact on your mental health. Engaging in conversations and spending time with loved ones can significantly reduce feelings of isolation and loneliness, offering a ray of hope in the darkness of depression.
A 2022 review of 66 recent studies underscored the protective role of social connectedness in mental health, shielding adults from depressive symptoms and disorders.
3. Establish a Routine:
- Regular physical activity has proven benefits for mental health. Exercise releases endorphins, which can improve mood and reduce stress. Aim for at least 30 minutes of moderate exercise, whether walking, dancing, or yoga, most days of the week.
- Nutrition can significantly affect mood. A balanced diet of fruits, vegetables, whole grains, and lean proteins can support brain health. Avoid excessive sugar and caffeine, as they can lead to mood swings.
- Sleep plays a crucial role in mental health. Aim for 7-9 hours of quality sleep per night. To combat insomnia or depression, establish a calming bedtime routine, avoid screens before bed, and create a comfortable sleep environment.
- Hobbies that you enjoy can provide a sense of accomplishment and joy. Engaging in activities such as painting, gardening, or playing an instrument provides a creative outlet and a powerful defense against negative thoughts.
- Mindfulness techniques, such as meditation and deep-breathing exercises, can help you stay present and manage negative thoughts. Apps and online resources can guide you through mindfulness practices to promote relaxation and emotional regulation.
4. Limit Alcohol, Drugs and Stimulants:
It's crucial to understand that while substances may seem like a temporary escape, they can worsen depression symptoms and lead to a cycle of dependency. By reducing or eliminating alcohol and recreational drugs, you can improve your mood and overall mental health. It's also advisable to limit smoking and caffeine intake as excess consumption not only distracts from the underlying problems such as bullying, toxic shame and peer pressure but also has the potential to create diseases.
A Study revealed the link between depression and alcohol use, as heavy alcohol consumption is associated with impairment in functioning, and the presence of co-occurring depressive symptoms is associated with an even higher risk for alcohol-related problems.
A WORD FROM MENTAL NURTURING:
Coping with depression is a crucial journey toward better mental health and overall well-being. While the process can be challenging, implementing effective strategies—such as seeking professional help, staying active, and building a support network—can significantly improve one's quality of life. It's significant to know that there are variable presentations of depression in older people and depression in adolescents; the latter is often linked to childhood trauma.
First and foremost, seek professional help while experiencing symptoms of depression, as the right help can pave the way for healing, growth, and a more fulfilling life. By prioritizing self-care, establishing routines, and engaging in enjoyable activities, individuals can foster resilience and empower themselves to face future challenges. Regular physical activity, balanced healthy meals, and a calming bedtime routine all have proven benefits for mental health. All these strategies serve as a beacon of hope in the darkness of depression, offering a clear path to recovery.
It's important to remember that recovery is not a linear path. It is a journey filled with ups and downs, and that's perfectly okay. Embrace it by breaking tasks into smaller, manageable goals and celebrating each step of resilience.
RESOURCES:
1- Website, N. (2023, November 14). How to cope with depression. nhs.uk.
https://www.nhs.uk/mental-health/self-help/tips-and-support/cope-with-depression/
2- Cui L, Li S, Wang S, Wu X, Liu Y, Yu W, Wang Y, Tang Y, Xia M, Li B. Major depressive disorder: hypothesis, mechanism, prevention and treatment. Signal Transduct Target Ther. 2024 Feb 9;9(1):30. doi: 10.1038/s41392-024-01738-y. PMID: 38331979; PMCID: PMC10853571.
3- Smith, M., MA, Robinson, L., & Segal, J., PhD. (2024, October 22). How to Deal with Depression. HelpGuide.org.
https://www.helpguide.org/mental-health/depression/coping-with-depression
4- Wickramaratne PJ, Yangchen T, Lepow L, Patra BG, Glicksburg B, Talati A, Adekkanattu P, Ryu E, Biernacka JM, Charney A, Mann JJ, Pathak J, Olfson M, Weissman MM. Social connectedness as a determinant of mental health: A scoping review. PLoS One. 2022 Oct 13;17(10):e0275004. doi: 10.1371/journal.pone.0275004. Erratum in: PLoS One. 2024 Nov 15;19(11):e0314220. doi: 10.1371/journal.pone.0314220. PMID: 36228007; PMCID: PMC9560615.
Written by:
Rumsha Abdul Aziz, MS Psychology,
On Feburary 28, 2025
