Summary: Angela blogs about depression management techniques.
Life is an arduous journey. It ebbs and flows. It brings joy and it brings heartache. The waves sometimes crash to the shore with turbulence, and sometimes, they are soft and quiet.
Depression can work in the same way. For someone living with such profound sadness, the tide isnt a welcomed brush of water against the toes. It is an avalanche.
This mental health issue can occur in different forms, such as Major Depressive Disorder, Bipolar Disorder, Seasonal Affective Disorder and Dysthymia. Often times, however, depressive symptoms are in response to life changes or transitions. While the root isnt always organic, the pain is.
Those experiencing sadness, loneliness or hopelessness are likely battling one of those tumultuous waves. Other symptoms of depression include loss of appetite or overeating, loss of energy, fatigue, lack of motivation, irritability or loss of interest in previously enjoyed activities.
According to www.helpguide.org, the rates of depression in women are double the depression rates in men. Women are also more likely to overeat and gain weight in response to depression. Men, however, have a higher suicide risk.
This blog isnt just about the forms of depression that require treatment via therapy or medication. This blog describes ways to manage the normal bouts of sadness that come with life. Breakups, a change in occupation, a death of a loved one, or financial issues are just some possible examples. Professional help should be sought for anything beyond this.
First, its important to understand what triggers feelings of sadness and sorrow, and why they produce these kinds of feelings. Often times, we can connect our triggers with past sensitivities or childhood experiences. Tracking for patterns or rhythms to the sadness can be beneficial.
One of the ways your symptoms can be reduced is by incorporating new ways to express yourself and your feelings. Writing, journaling, painting, drawing and talking through difficult emotions are just some of the ways to improve a depressed mood. Identifying and expressing specific feelings and situations can provide self-awareness and a liberating effect.
On that note, mobilize friends and family as a potential support system. Rely on them as another outlet to process thoughts and feelings. Friends and family can help shift the focus to optimism and positivity.
Maximize your choices. Adequate sleep, physical activity and exercise are natural ways to boost the mood. Eating well also has positive consequences – it makes us feel better about ourselves. When you feel like much of your life is out of your control, consider some of these choices you can make.
Helpguide.org also suggests managing stress to relieve sadness or depression. Feeling overwhelmed by lifes responsibilities only adds a stormy element to the water. Find ways to decompress and unwind. Deep breathing, progressive muscle relaxation, yoga, or making time for your own hobbies can help.
Remember to pay very close attention to your thoughts. Thoughts should be objective and fair – not overly negative and pessimistic. Logging unhelpful thoughts in a journal and practicing ways to challenge them can help overcome these patterns.
Another large piece of this perplexing puzzle is your expectations. Do you expect more than whats realistic? Do you expect less than what you deserve? If so, take a step back and reevaluate.
Consider crafting a list of positive qualities about yourself and refer to it during times of sadness or loneliness. Include what you have to look forward to or what is going right in your life. We often fall victim to our circumstances – focus on the good to achieve a sense of empowerment.
Increase the structure and routine in your day. Plan to start the day off with something productive to fuel motivation for the rest of the day. Small tasks can improve mood and increase confidence.
Sadness and depression have an immobilizing, isolating effect. The lack of energy and motivation make it difficult to complete work, engage in social activities or try new things. Therefore, its important to push through those bouts of the blues and spend time with others, even if you dont feel up to it.
Surround yourself with positive people and feed off of their energy – and maybe theyll toss you a metaphorical lifejacket.
