Coping with Depression
Depression can feel like the heaviest of burdens. I know. I live it. And I’m here to give you some hope.
It's crucial to know that you're not alone. Millions of people struggle with depression. In fact, 8.3% of adults, globally, are suffering from depression. Tragically, the numbers are increasing, and that only accounts for diagnosed cases in adults… not children, adolescents or the elderly. In fact, cases of depression in people ages 18 to 25 are even greater. And while this may feel overwhelming, there are strategies and resources available to help you cope and manage your symptoms effectively.
Before we dive into coping strategies, it's essential to understand what depression is and how it affects you.
Depression is more than just feeling sad. It's a complex mental health condition that can impact your thoughts, emotions, and behaviors. Symptoms of depression can vary from person to person but often looks like persistent feelings of sadness, hopelessness, fatigue, changes in appetite or sleep patterns, and loss of interest in activities - even activities you know you enjoy.
One of the most important steps in managing depression is reaching out for support! Whether it's in the form of a community like Full Circle Wellness, from friends, family, or mental health professionals, having a support system in place can make a significant difference in your journey towards healing. Don't hesitate to talk to someone you trust about what you're going through, and consider seeking professional help if you're struggling to cope on your own.
When it comes to coping, there's no one-size-fits-all solution.
There are many strategies you can try to help improve your overall well-being. Below, I’m sharing things that have helped me:
Therapy: I’ve said it once, and I’ll say it a million and one more times. Find a good therapist! I cannot recommend this enough. A therapist can work with you to identify things about you that you can’t identify for yourself (they can see the forest for the trees, so to speak), like negative thought patterns, limiting beliefs, trauma stories and so much more. They can help you develop coping strategies, and explore underlying issues contributing to your depression, such as unhealed trauma.
Medication: What’s wild is that I used to be against medication (for myself). I thought that if I could do enough EMDR, IFS, CBT (therapies), I would be fine. Or that if I could meditate, journal, cry and talk about my childhood trauma enough, that I could fully heal and be done with it all.
While those things did effectively help me heal some old trauma stories, and childhood wounds, I still felt depressed. In fact, I thought I had bipolar disorder because my depressed episodes would come in heavy waves, followed by surges of lightness and what felt like manic joy.
At the age of 32 I was finally diagnosed with Premenstrual Dysphoric Disorder (PMDD), a mental health condition that’s intertwined with the ebb and flow of my cycle (which is why it felt like bipolar disorder). There was no way I could out meditate, out journal, or out talk about a dysfunction in my brain. I opened my mind and my heart to trying a new way, and started SSRIs in April of 2023. I have never been better.
In some cases, like mine, medication may be necessary.
Antidepressants can be effective for many people, but it's ESSENTIAL to work closely with a healthcare provider to find the right medication and dosage for you, depending on your diagnosis and circumstances. Medication isn’t for everyone. Just as I couldn’t “out-therapy” my condition, you cannot “out-medicate” something that ISN’T a condition. Sometimes, you just need to feel it to heal it. Other times, medication may help. You won’t know until you start to do the deep healing work yourself.Self-Care: Practicing self-care is crucial for maintaining your mental health. This includes but is not limited to activities such as exercise, meditation, getting enough sleep, eating REAL nutritious food (that likes your body back), drinking enough water, and engaging in hobbies or activities that bring you joy.
This can also look like giving up alcohol and drugs. For years, I abused alcohol and drugs to cope with depression; to numb away the pain. If you feel that you’re going down the road to alcoholism and/or drug abuse, I encourage you to seek help, find a meeting, get a mentor… whatever you need to do to take that first step on the road to recovery.Mindfulness and Relaxation: Mindful meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress and promote relaxation in the BODY and in the MIND, which can be beneficial for managing depression. I’ve said this before too, I swear by my meditation practice for managing stress. If it sounds “woo-woo” or like it’s not your thing, I will again implore you to try it. There are so many ways to meditate that can help you.
Setting Realistic Goals: Sometimes depression holds us back from our biggest goals and dreams, often making us feel even more depressed. Been there too. Breaking tasks down into smaller, manageable steps (SMALL RIGHT ACTIONS) and celebrating your achievements along the way, can help you start to create the momentum you’re looking for, and can help you regain a sense of control and accomplishment, even when facing something as dark and challenging as depression.
P.S. Don’t let ANYONE diminish the importance of every action or step that you take. If you go outside for a 5 minute walk, it counts. If you manage to do the laundry, but not put it away, it counts. If you manage to eat a nutritious meal, it counts. Every. Single. Step. Counts. Don’t let anyone else tell you otherwise.Social Support: Again, stay connected with supportive friends and family members, and communities. Even if it's just through texts, or phone calls. Social support can provide comfort, encouragement, and a sense of belonging during difficult times which is exactly why I created the Full Circle Wellness Private Facebook Community. If you are looking for online social support, we’ve got you!
Here are some additional resources you can turn to for support:
National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
Crisis Text Line: Text "HELLO" to 741741
SAMHSA National Helpline: 1-800-662-HELP (4357)
Online Therapy Platforms: Websites and apps like BetterHelp, Talkspace, and Talkiatry offer affordable access to licensed therapists from the comfort of your own home. I use BetterHelp, and could not recommend them enough!
Remember, recovery from depression is POSSIBLE. I stand here today to tell you that. It's okay to ask for help when you need it. Take everything one day at a time. Be patient, compassionate, and gracious with yourself, and don't hesitate to reach out for support when you need it.
Be Well,
L
