6 Tips for Coping With Depression
Do you know how to help yourself feel better when you’re depressed?
A lot of us don’t, because mental health first aid isn’t something many of us get any education or training in.
Dealing with depression can leave you feeling hopeless or like there’s nothing you can do to feel better, but that’s not actually the case. There are many things you can do to help yourself or someone else feel better.
How common is depression?
Depression is one of the most common mental health disorders. It’s estimated by the CDC that around 13% of adults and adolescents 13 or older have experienced depression in the past two weeks. Depression is more common for women than for men, and more common for younger people than older people, though it’s possible for anyone of any age to experience depression. It’s also more likely for people with marginalized identities or from lower income households to experience depression.
Depression is caused by a number of factors, some of which are genetic and some of which are environmental. Sometimes there are situational factors that contribute to depression, like grief or major life transitions like job loss or moving. For others, depression is more chronic and they experience regular depressive episodes with no identifiable cause. No matter why you are experiencing depression, you deserve support.
Common Symptoms of depression to watch out for
We all feel down from time to time, but depression is different in that it lasts for a prolonged period of time and gets in the way of your everyday life. It makes it hard for you to function in the ways that you normally function-going to work, meeting friends, seeing your family, doing things you like to do- all of those things are impacted by depression.
Here are some common symptoms of depression to watch out for in yourself and others:
Sadness, crying, or feeling teary
Fatigue, sleep issues or changes in sleep patterns
Changes in eating patterns
Changes in personal appearance or hygiene
Disinterest in things that you care about
Withdrawal from social activities
Poor work performance or disinterest in work
Irritability or mood swings
Physical aches and pains like headaches or stomach aches
Slowing down, in thinking, speaking, or moving
Feeling worthless, hopeless, or like a failure
Thoughts or talk of self harm or suicide
Why is depression so hard to cope with?
The symptoms of depression make it hard to go about your everyday life. In the report from the CDC, “87.9% reported difficulty with work, home, or social activities” as a result of their symptoms of depression. Depression has a way of infiltrating every part of your life so it feels like there’s nothing left that’s untouched by the disorder.
In addition to the difficulty caused by depression symptoms, there’s also a social stigma to struggling with your mental health. While there’s nothing to be ashamed of if you’re struggling, culturally, we have a hard time talking about mental health struggles. We’re getting better at this as time goes on, but it still makes it hard for folks who are experiencing these disorders to talk about them without feeling like they’ll be shamed or looked at differently.
What can you do to cope with depression?
Thankfully, depression is very treatable, and there are many things that can help when coping with depression. If you or someone you care about is depressed, here are some things you can do to cope:
Tell someone how you’re feeling
Dealing with depression doesn’t mean you’re broken or that you’re less than, but it does mean that you need help, and to get help, you need to let someone know what’s going on. You don’t have to tell everyone you know, or bring in all of your reinforcements right away. Start small. Who makes you feel safe or cared for? Who is understanding, or has dealt with mental health issues themselves? Start with them.
It’s also important to be honest about what’s going on. Trying to sugarcoat it to make the other person feel better or to not worry them can make it harder to get your message across. Tell them that you’ve been experiencing symptoms, explain them, and say that you wanted to let someone know.
Don’t isolate yourself
Your instinct when you’re depressed might be to isolate yourself, but it’s important to go against that urge and stay connected to the people who care about you. When you’re depressed, you probably won’t feel up to your usual social calendar, but try not to say no to every plan that comes your way. (This is where it can be helpful to tell someone what’s going on. If someone knows what’s going on, you might feel a little more capable of saying yes to something, because they know not to expect your usual shiny happy self.)
As humans, we’re social creatures, and we tend to do much worse in isolation. It’s perfectly okay to crave alone time, but don’t cut yourself off from everyone. Even if you’re not up for human connection, is there an animal you can spend time with so you don’t feel totally alone? Spending time with other living things can be soothing, even if they’re not human.
Ask for help
Is there anything that would make your life a little bit easier right now? Even just 2 percent easier? It’s okay to ask for help, even for things that don’t feel like a big deal. Not everyone will be able to help, but that doesn’t mean that it’s not okay to ask or that you’re not worthy of help. It often just means that people have their own stuff going on, and you may need to ask someone else. What is making your life harder right now? Is there anyone or anything that could ease that struggle, just for a bit? You’re allowed to ask.
Give yourself a reset
When you’re in the thick of it, it can be hard to think of a way to shut off your intense emotions and feel better, even for a moment. In moments like that, try to give yourself a reset by taking a nap, taking a shower, drinking a big glass of water or eating a nourishing meal, or taking a walk around the block.
They might not sound like big solutions, but making sure you’re getting enough sleep, enough to eat, enough water, and enough movement can actually make a big difference when you’re experiencing a mental health disorder like depression (even though it might be the last thing you feel like doing).
Get help from a professional
Depression is a disorder, and it can require professional treatment. If you’re feeling persistently depressed, and you’re not getting better, it’s time to call in a professional. A therapist can help you find more personalized coping strategies that you can use when you’re going through a depressive episode so you can start to feel like yourself again. Talking to your primary care doctor can help you decide if medication or a referral to a psychiatrist for medication management is the right choice for you and your symptoms. Remember, depression is treatable, and you have options.
Utilize hotlines and local crisis resources if needed
If you or someone you love has depression and is experiencing a mental health crisis like suicidal ideation, that is a medical emergency, and it’s essential to call for help. There are hotlines and crisis resources in most major cities, and there’s a nationwide Suicide and Crisis Lifeline that operates 24/7 which you can reach anywhere in the US by dialing 988.
