6 Strategies to Deal with Depression

Often when people think of “mental health struggles” they think of depression.

Depression is a common mental health diagnosis that sometimes gets a bad reputation. Movies portray depression as people staying in bed all day and not doing anything. Depression can look this way, but individuals can also experience many other types of symptoms.

If you are struggling with depression you are not alone. Although you may feel like you are the only one experiencing these overwhelming feelings, numbness, hopelessness, helplessness or irritability you are not alone.

It is reported that 14.4 million or 6.7% of U.S. adults experience depression in a given year. Depression is one of the most common mental health illnesses.

The stigmatization of depression makes it difficult for people to talk about and get the help they need. Here is a quick overview of the symptoms, causes, and 6 ways to deal with depression.

Symptoms of Depression

Depression can look a little different from person to person.

Some common symptoms of depression include:

• Feeling hopeless

• Feeling helpless

• Loss of interest in activities or relationships

• Excessive sleepiness

• Insomnia

• Difficulty concentrating

• Irritability & restlessness

• Sadness & excessive crying

• Social isolation

• Suicidal thoughts

• Loss of appetite

Causes of Depression

Depression can be caused by a variety of factors. The most common is a combination of biological, psychological, and social distress and genetics.

Depression can also be triggered by life transitions such as moving, having a baby, losing a loved one, divorce, job change, family struggles and so much more.

Even if you don’t know what might be causing your depression that’s okay! It could also be a chemical imbalance in your brain and it is not your fault!

Depression is overwhelming and I want to encourage you that it won’t be like this forever. Here are a few simple steps you can start on today to help you deal with depression.

6 Strategies to Help you Deal with Depression

1.) Acknowledge how you are feeling. Depression is tricky because sometimes you can just wake up and realize the past several weeks or months have not been great. Your mind might go to the place of what in the world is wrong with me?!

Why do I feel so irritated, overwhelmed, helpless, unmotivated, tired, discouraged, sad, emotional, unstable?

Acknowledging how you are feeling can be a difficult step, but it is a great first step. When you feel like things aren’t quite right, trust yourself then give yourself permission to feel those emotions remember they will likely pass quickly. Acknowledging those emotions also helps you take those first steps in getting help.

2.) Remember it is not your fault. Unfortunately, depression and other mental health issues have such a negative stigma around them. It is so important to remember having depression is not your fault. Steer clear of blaming yourself and remember you did not do anything wrong. Depression is common and everyone has experienced a little bit of it or an overwhelming amount at some point in their lives. Blaming yourself will only make the depression spiral bigger and feel more out of control.

3.) Find support. Talk to someone about how you are feeling. Confide in a trusted friend or family member about what’s been going on. Depression gets worse when we are isolated and keep those depressed feelings to ourselves. You don’t have to carry the load of struggling with your mental health by yourself.

4.) Make self-care a priority. It is important when dealing with depression not to let your regular habits and routines fall to the wayside. Shower. Eat regular meals you enjoy. Go out with family or friends on a weekly basis. Keep it simple when you are struggling with depression. Remember what it is you value in life or what lights you up and work hard to engage in those activities. Wake up every day and ask yourself what you need and what is going to make you feel good today.

5.) Get help. You don’t have to keep living in the deep depths of depression by yourself. Depression is something that gets better fast with the proper help.

A great place to start is to talk to your primary care doctor about what you are experiencing. It can be difficult to find a psychiatrist, encourage clients to talk to their family doctor first. As you go to the doctor medication could be a great tool for you to recover from depression. Sometimes people have really strong feelings about going on depression or anxiety medication because maybe they are worried about the side effects or the stigma it brings. I personally think medication is so helpful for depression because it gets people unstuck and in a place where they can begin taking the necessary steps to move forward in healing their mental health.

Second, consider going to therapy. Counseling is one of the most effective treatments for depression out there. Do some research on counselors in the area. A great place to start is www.psychologytoday.com is a great place to start because it will give you an overview of the counselors in your area. Look for a counselor whom you connect with. Call and see if they are able to talk to you for 15-20 minutes about what’s going on with your depression and then ask them how they could help.

There are so many different types of counselors out there today. Look for someone who is licensed in the state of Colorado (LPC, LPCC, LMFT, LCSW) and for someone who has some experience. Go to the first appointment and if it is not a good fit try someone else. Counseling is for everyone and your counselor should make you feel comfortable and at ease.

6.) Practice self-compassion. This can be a hard one but can be extremely helpful. As a culture, we are so hard on ourselves and it makes the depression worse. Begin to be aware of your thoughts and how your thoughts are impacting your feelings. Allow yourself to feel and move on. Practice treating yourself with kindness to prevent making depression worse.

If you are struggling with depression it can be one of the most overwhelming and hopeless experiences. I want to encourage you again that you are not alone! If you are struggling and want to learn more about how counseling can help reach out! We would love to talk with you more!

Warmly,

Chelsea

Sources:

https://secure2.convio.net/dabsa/site/SPageServer/?pagename=education_statistics_depression

Encounter Counseling offers in-person counseling in Grand Junction and online counseling state-wide in Colorado including Denver, Boulder, Ft. Collins and Colorado Springs.