Depression: Eight ways to overcome the cycle.
By Lisandra Ramirez, MSN, PMHNP-BC
3 minute read
There was once a time – no matter how long ago it may seem – that you were joyful. Dedicated. Healthy. Whole.
Now, you’re feeling down. You find yourself lacking the motivation to go about your day or carry out the simplest tasks.
You’ve lost interest in activities that once brought you happiness, finding yourself crying constantly.
You’re refusing to leave your house, or even get out of bed, neglecting your personal hygiene or self-care. You may even be experiencing sleep disturbances (poor sleep or sleeping too much) and/or appetite changes (poor appetite or overeating).
You’re feeling as though your world is crumbling and you have no control of your emotions.
All of this can, and has been, described by many as the loneliest sadness and emptiness imaginable.
That’s depression.
Depression can affect anyone, at any given point of their life. It can affect you regardless of how old you are, what your background is, or your socio-economic status.
If you believe you or someone you know may be battling with depression, the first and most important first step is to learn more about your symptoms, and how they affect your daily life. Here, we’ve compiled a list of quick tips to manage and get through a depressive cycle.
You’re not alone.
1.Identify your symptoms.
Identify your symptoms and recognize how these symptoms are affecting your daily life. Depression will present itself in different ways: the symptoms will appear as fatigue, sadness, irritability, hopelessness, as well as through sleep and appetite disturbances.
2. Seek help from a mental health provider.
Make an appointment to see a mental health provider who will be able to evaluate the root and severity of the condition and determine what the best personalized course of action or treatment plan is for you.
3. Go to therapy.
Find a therapist with whom you have a good connection, because, after all, this might turn out to be a long-term relationship for you. It’s important to feel comfortable with and to trust your therapist, so that together, you can dive into the root of the cause of your depression, and find ways to modify your negative behaviors and thoughts. With the right therapist, you’ll be more willing and ready to open up, sharing your most private and vulnerable thoughts and feelings, knowing that you’re doing so with no judgment.
4. Confide in a friend and/or loved one.
Share your journey with friends and/or family members you can trust to offer their support. Take the time not only to explain what you’re going through, but to educate them about depression as well so they learn how they can best support you during this journey.
5. Be compliant with medical treatment.
Once you establish care with a mental health provider, it’s important to comply with treatment, including and especially medication, if that is part of your treatment plan. Be aware it will take time after you start taking medication before you notice any changes in your mood. Also remember that a certain medication might not be effective, and the provider might have to change gears in your treatment plan, which might delay recovery further. But please be patient, stick to the plan, and do not get discouraged.
6. Engage in activities and invest time in self-care.
Push yourself to participate in activities that will keep your mind occupied. Meet friends for lunch, go to the gym, or volunteer at a shelter. Investing in self-care is important not just during recovery, but to maintain your mental health in balance. Schedule a massage, go for a manicure and pedicure, read a book, watch your favorite movie, go for a walk, take a nap, or listen to music. You must define for yourself what self-care is for you, and that is whatever you feel you need physically or emotionally to feel better at that moment.
7. Positive affirmations and journaling.
Repeat to yourself positive affirmations like, “I am worthy, I am beautiful, I am enough, I have everything I need to be happy.” As you reaffirm constantly and consistently, you will start believing them – and in turn, believing in yourself again. We also suggest journaling your emotions, as this technique will help you recognize triggers, problems, symptoms, fears and concerns. Once you recognize the negative patterns (which will naturally occur when you go back to read your thoughts) you’ll have the chance to negate them by practicing positive self-talk and affirmations.
8. Set goals and establish healthy habits and boundaries.
Goals and boundaries are important aspects of the recovery process as well. Start with short-term goals, like reducing symptoms or improving your ability to function. Keep in mind that full recovery will take time. Setting healthy boundaries and practicing techniques that you learn in therapy are also key during this process.
Learn to say no and not feel guilty about declining. Ask for help. Respect and prioritize your time and space, remove yourself from unhealthy and/or abusive and disrespectful situations while making it known that such behavior is unacceptable and you will not tolerate it.
Practice will make perfect, and it will become easier and easier with every day that goes by.
Remember you’re not alone, and there’s always someone that will hold your hand during this journey to recovery. You will find this support in a friend, a family member, but the support and guidance of a mental health provider during such a difficult time is key to help you and your loved ones understand, navigate, and manage your symptoms.
