We’ve all felt sad before, but depression is intense sadness that sticks around, affecting our ability to cope with daily life. It’s the most common mental illness and can cause major life interference, making coping with depression a challenge.
Did you know that 3.8% of the population struggles with depression? That is approximately 280 million people.
Depression manifests itself in physical symptoms like illness, weight loss or gain, sleep disruption, lack of energy, and even suicide. Fortunately, it’s treatable. Therapists, medication, and wellness practices help people recover.
We specialize in treating depression, and in this article, we explore some coping strategies for you or your loved ones who may be struggling.
Sources: American Psychological Association, World Health Organization
Recognizing the Signs and Symptoms of Coping with Depression
If you’re concerned someone you love may be experiencing depression, here are common symptoms to look for:
- Persistent sadness
- Hopelessness regarding the future
- A loss of interest in hobbies or activities
- Changes in sleep
- Changes in appetite
- An overall lack of energy
- Difficulty concentrating or making decisions
While these aren’t all the symptoms someone with depression may have, these are very common, and a combination of them is indicative of a larger problem.
Seeking Professional Help: Therapy and Medication
The best way to recover or alleviate depression is by seeking professional support. Although at-home wellness practices reduce the severity of symptoms, getting help from licensed mental health counselors or therapists is the best way to recover.
A mental health professional will recommend targeted therapies and medications.
Different forms of therapy are used to treat depression, including:
- Cognitive behavioral therapy
- Interpersonal therapy
- Psychoanalysis
- Problem-solving therapy
Your mental healthcare provider may also prescribe antidepressants to treat the symptoms of depression. These medications may be selective serotonin reuptake inhibitors (SSRIs).
The most important step when seeking professional help is finding the right therapist or psychiatrist. Many therapists specialize in different subjects, and finding the right one requires time and commitment. You may need to try out different therapists to find the perfect fit.
At The Halliday Center, we offer consultation services that give you the support and guidance you need to achieve personal growth and well-being.
Sources: National Library of Medicine
3 Effective Strategies for Coping with Depression
What are three strategies for coping with depression? Practical approaches include developing a strong support system with friends, family, and professionals, practicing self-care to foster self-compassion, and using mindfulness techniques like meditation and journaling.
Developing a Support System
Relieving depression is done best through community connection. Isolation is often a symptom of depression, but having a good support system will alleviate loneliness.
Your friends and family are important people to rely on. Having trusted and strong relationships allows you to be vulnerable about your feelings and provides emotional support.
Having support from mental health counselors and support groups is highly beneficial. Professionals give you assistance, insights, and coping strategies.
Joining therapy allows you a judgment-free space to analyze the causes of your depression. You can join support groups to develop a community with similar experiences.
Practicing Self-Care
Self-care is an important step for healing and managing the debilitating symptoms of depression. Self-hate and insecurity are common in people struggling, so taking time to prioritize your feelings and interests by showing thoughtfulness and care to yourself is vital.
Self-compassion is all about being kinder to yourself, understanding why you feel, and acting in specific ways without judgment. This allows you to develop resilience and foster a more positive sense of self.
Here are different forms of self-care:
- Creating healthy daily routines to create stability and balance
- Getting enough sleep
- Eating well
- Physical activity and exercise
- Returning to hobbies and interests to bring fulfillment to your life
Utilizing Coping Mechanisms
If you are coping with depression and considering seeing a therapist, they’ll offer tailored advice on coping mechanisms you should participate in. One of these will most likely be practicing mindfulness.
Mindfulness is “awareness of one’s internal states and surroundings.” It’s an important practice for healing one’s self-image and decreasing harmful thought processes and behaviors.
Some mindfulness techniques include:
- Meditation
- Body scans
- Journaling
- Muscle relaxation
- Guided relaxation
- Setting achievable goals
Source: American Psychological Association
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Making Lifestyle Changes for Better Mental Health
Improving mental health through lifestyle changes involves optimizing diet with nutrients and whole foods, managing sleep hygiene with consistent routines, and addressing stress through self-reflection and stress-relief techniques.
Diet and Nutrition
Getting the proper nutrients in balance is important for improving brain function. Consumption of whole foods has been shown to alleviate symptoms of depression.
Some foods to make sure you eat regularly are:
- Fruits
- Vegetables
- Whole grains
- Low-fat dairy products
- Foods high in antioxidants
You should try to limit animal products, processed meat, refined grains, sweets, butter, and potatoes – these may lead to depression.
Additionally, be mindful of your alcohol and substance intake.
If you are drinking excessively, it may be a sign of alcoholism as a result of depression. It only intensifies your symptoms of poor mental health.
Substance abuse problems are also indicative of depression and will worsen your mental health.
Source: Harvard Medical School
Sleep Hygiene
Sleep is essential for your physical health and mental health.
It keeps your brain and body healthy, increasing your ability to learn and remember things. It also supports your heart health and immune system and reduces your risk for depression.
If you deal with insomnia, which is the inability to sleep during the night, you are more likely to face stress and difficulties that result in depression.
Coping with depression often leads to issues sleeping.
Some ways to combat mental health-borne sleep issues are:
- Establishing a consistent sleep schedule.
- Creating a bedtime routine involving self-care practices, like skincare or journaling.
- Limiting screen time and connecting with yourself or loved ones before sleep.
Sources: UC Davis Health
Managing Stress
Mental health disorders, such as depression, are often caused by stress and result in a lot of stress.
If you find yourself feeling overwhelmed or start noticing signs of depression, you should work to identify the causes of stress in your life. This is done best through self-reflection and professional guidance in therapy or counseling.
Once you know the sources of your stress, you can work to minimize them by implementing stress-relief techniques.
If your relationships are causing you stress, the best thing to do is learn to set boundaries and say no when necessary.
If you are facing conflict with family members or friends, creating distance between yourself and them is extremely beneficial for your mental well-being.
Overcoming Barriers to Coping with Depression
Overcoming depression barriers includes addressing stigma through education and dialogue, understanding treatment resistance, and exploring alternative therapies. Recovery is a gradual, achievable process.
Addressing Stigma and Shame
The best way to challenge the stigma surrounding mental illness is by educating yourself. If you understand why people struggle and how they heal, you reconstruct your beliefs.
Having conversations with those you know and love who have dealt with depression educates you and provides you with the experience to inform others later in your life. It will also give you a diverse perspective about what those with depression go through.
Dealing with Treatment Resistance
Many people who are coping with depression may want to get better but still resist treatment.
Some common reasons for treatment resistance include:
- A chemical imbalance makes traditional treatments like medication
- Cost concerns
- Lack of affirming therapists or support groups
- Anxiety or other medical issues that create barriers
- Stigmas surrounding getting help
There are alternative therapies and coping strategies that those with depression can explore. Traditional talk therapy may not work for all. Finding the right help is trying different techniques and seeing what works best.
Getting help for your depression is a scary and challenging process. Even opening up to someone about the fact you need help is daunting.
The best thing is to remind yourself that recovery is possible; it’s just a process. You won’t get better overnight but will eventually feel happier and return to doing things you love.
Bottom Line
If you or someone you love has trouble coping with depression, the best thing to do is support them. This support may look like various things, but it means being there for them. Allow them a space to talk, and provide them with insights and love.
Finding appropriate coping strategies will make each day easier while getting outside help and support from professionals is the best way to improve long-term mental health.
Finding the right therapist shouldn’t be a struggle. At The Halliday Center, we make it simple. Start with a consultation, and we’ll match you with the ideal support for your depression.
Questions? We’re here to help — contact us.
FAQs
What is depression?
Depression is a mental health condition caused by different life events and stressors, creating a chemical imbalance in your brain. It is often associated with isolation and thoughts of hopelessness.
What are effective ways of coping with depression?
With thousands of coping strategies, what works for you may not work for everyone. However, it’s beneficial to seek professional support through therapists, get on medication, and practice mindfulness and self-care.
Does medication solve depression?
No, but medication does help those with depression. There are different treatment options, including therapy and lifestyle changes. When you’re dealing with a chemical imbalance, medication improves that condition.
Does my diet affect my mental health?
Yes! A healthy and balanced diet has been scientifically linked to improving depression. Focus on eating fruits and vegetables, and limiting your intake of processed food.
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