Depression is often associated with sadness, loneliness, isolation, crying and is a known concept now. We often hear people saying “it is just in your mind”, “you are overacting”, “You are just sad and it’s a phase” when a person is feeling depressed. The one who suffers knows exactly what depression feels like and how it has a negative impact on his / her life. Treatment of depression includes not just medications but also therapeutic techniques, and self-help. There are a few ways in which we can make a combo of all these sources to cope with depression.
To cope with depression we need to understand the roots of it. Knowing the aetiology behind depression and tracing the sources of it will help find the perfect reasoning and treatment accordingly.
Probable causes of depression can involve:
- Death or loss of a loved one
- Major life events
- Psychological/emotional/mental/physical/sexual abuse
- Grief & trauma
- Burnouts and rejections
- Conflicts
- Lower self confidence and negative self image
- Social external stressors like bullying, incompetency, injustice
- Drugs and medications
- Alcohol abuse
- Genetic causes
Here are some ways to cope with depression:
1. Join support groups – Along with taking help from your psychologist, you can join a support group for depression. The feeling of isolation usually pops a question of “why me?” in the mind of a sufferer. The anxiety and frustration caused by this question eases out a little when one is in the company and sailing in the same boat. It reduces the feeling of loneliness. Motivating each other while exchanging the ideas of coping generates impactful insights.
2. Walk in nature – Walk is a proven healthy way to cope with depression and anxiety as the action of walking releases a neurotransmitter in the brain called endorphin. Endorphins are referred to as ‘happy hormones’ as it is significantly known for alleviating pain and promotes pleasure and feelings of happiness. A simple 15 minute walk in a pleasant environment like a garden can help along with practising yoga and meditation.
3. Journaling – Journaling refers to writing down how you feel in the way and words you want to represent your thoughts in. Journaling helps in 2 ways. Firstly, it helps you empty your overwhelmed mind in the form of ink on the paper to get it out of your system. Secondly, you have a record of your journey throughout along with the therapy and medications if any. If you observe progress in a certain time period by looking at your own writings, it acts like a good motivating factor for you.
4. Having a pet – Sometimes interaction, both personal and professional, feel too much. Although there is no replacement for human connection, pets serve as a way of joy and selfless love. Caring for a pet gives us the sense of being needed and channelizes our emotions, helping us to avoid the outbursts that we regret later. Having a pet can be like a small self-given therapy along with the professional therapy you take.
5. Face and Embrace – Although you do not feel like socialising and prefer to be alone and away from people, there is nothing like talking or being with your loved ones. It is okay to be distant from the crowd, but you can always choose the ones you have always loved to be with. Spend time with your parents/siblings/friends/significant others even when you do not feel like talking. They can just listen to what you have to say or just be there for you in the moment. A silent hug from the people who care and love us unconditionally can work wonders in changing the mood. The feeling of being heard, acknowledged and accepted sets positive grounds and nurtures one’s mindset and assures the confidence in healing.
6. Challenge the negative thoughts – Everyone has been successful and achieved something good on some front and phase of life. Revisiting these memories gives you the confidence that you were always capable and that you will be there again. Challenging your negative thoughts brings about the competitiveness in you and you might feel motivated. The pessimism and hopelessness that depression brings in can be crushed down with this technique. Manifesting and positive affirmations can help make you feel powerful and take control yet again and are evidently very good ways to cope with depression and anxiety.
7. Engage in household chores – One of the best ways to cope with depression is when we incorporate our daily tasks in the process. Taking up a few household chores like simply doing the dishes, watering the plants, laundry, can develop a sense of responsibility. Once you are able to complete these certain tasks it will motivate you to attain short term goals.
8. Go with a schedule – Sleeping and eating are the basics of well-being. Hence, do not skip meals. Try to have a good amount of nutrition and have specific timings for meals. Also, make sure you have completed 8 hours of sleep every day. The overthinking that commonly happens during depression requires an ample amount of rest. Following a schedule for eating as well as sleeping will help regularise the biological cycle. This is the most healthy way to cope with depression.
9. Cognitive Behavioural Therapy (CBT) – The aim of the therapy is to identify the negative thought patterns and the behavioural responses of the patient to any stressful conditions. Replacing positive and healthier ways of thinking, perceiving and reacting help in developing better ways of coping with stressors. CBT involves modifying your thinking distortions and strengthens your reaction system.
10. Interpersonal Therapy – The main goal of this therapy is rapid symptom reduction and need adjustments. The therapist focuses mainly on clarification of the misconceptions and developing a healthier way of communication so as to avoid such problems. Identifying the triggers leading to depression is the core part of the therapy.
Psychotherapies along with one to one counselling is the best and most effective way to cope with depression and is highly recommended by mental health professionals.
Although, the most common ways to cope with depression are treatments involving medications including mood stabilisers and antidepressants prescribed by a psychiatrist and psychotherapies like Cognitive Behavioural Therapy (CBT) or Interpersonal therapy, self-help is the most important in supporting these treatments.
Fortunately, Depression is treatable but we cannot completely rule out the risk of relapses in future. But if one is aware of the effective and healthy ways to cope with depression, the survival becomes comparatively smoother and the strong will helps one overcome depression.
Read more:
How to Deal with Guilt? Here are The 10 Useful Tips You Should Know
Teen Depression: Symptoms of Depression in Teens
Postpartum Depression and Its Long Term Effects on Children
The Other Side of Motherhood: Postpartum Depression (PDD)
Postpartum Depression: Symptoms, Causes, Risks and Types
