How to Identify & Manage Depression (part 2)

Self-help

Mar 22

In my last blog post, I discussed how to identify symptoms of depression. This post will be a continued discussion on managing the symptoms of depression.

Managing Depression

First, it’s important to understand there is no cure for depression. Sure, there are anti-depressants that can help mitigate your symptoms. But they are not a cure for depression. While medication can be a life-changing option for many, many clients have asked me for ways they can minimize their symptoms without medication. This list is for you.

✨ 1. Practice Self Compassion

When someone breaks their leg, no one yells at them in their cast: “It’s all in your head! Of course you can still run a marathon! You’re just in a funk but once you get out there in the sunshine you’ll be fine!” (At least, I hope no one is saying that.) But depression is an illness that impacts us internally. It can be invisible and thus easily susceptible to being minimized and dismissed. But just as a broken leg, it can be hard to do anything (let alone run a marathon). So practice self-compassion with yourself. You can do this by imagining what you might say to your best friend who is struggling with depression. Now say it to yourself.

✨ 2. Find Movement

This one is a catch-22 because while these actions can help us mitigate our symptoms, it can also be difficult to garner enough motivation/energy to start. But the science and research are there. Movement for your body helps lessen the severity of our depression symptoms. This doesn’t necessarily mean going to the gym daily. Finding the right movement for your body is an individual pursuit–there’s walking, running, hiking, cycling, stretching, dancing, playing a sport, pickleball, yoga, hog chasing–the list goes on! It doesn’t matter how you move your body–any movement makes a difference. Find what works for you. Stretching in bed as you wake up can be a good start.

✨ 3. Nourish Your Body

This one is tricky as one of the symptoms of depression may be a change in appetite. Some may be inclined to eat more, some to eat less. And this change in our eating practices can have a further impact on our symptoms. But research shows there are ways we can nourish our bodies that can help manage our symptoms of depression. Speaking to a registered dietitian who specializes working with folks with depression can help you find the foods that help.

✨ 4. Work on Shame Resiliency

Shame can be activated when in states of depression. Shame can make us feel worthless and not good enough–and depression exacerbates that feeling and belief. This is where becoming resilient to shame can be helpful. Shame resiliency requires a lot more skills (to be discussed in another post), but one of the most helpful ways to cope with shame is to share your stories with someone who you know will respond with empathy and understanding. A therapist can be a great start, but a trusted, kind friend can also be a wonderful support. Someone who will support us as we share the difficulties of life and the shortcomings we fear in ourselves.

✨ 5. Reach Out to Supports You Trust

This one will require courage and vulnerability. Vulnerability in being open and honest about what’s going on in your life and the courage to say it out loud to someone else. That’s easy for some and harder for others. But if we can reach out to people who care about and love us–we might be surprised how helpful it is to be surrounded by others who can lift us up when we feel low. Sometimes, we just need someone to help do a few chores around the house. Sometimes, we need them to just sit next to us in silence and be present. In whatever way, invite others to show up for you the way you would show up for them.

✨ 6. Practice Mindfulness

Anchor yourself in the present and practice noticing the sensations and emotions in your body as nonjudgmentally as you can. The goal of mindfulness is to accept your mind and its tendencies as they are while practicing the return to a point of focus. The focus can be your breathing, your surroundings, or sensations in your body. Notice the feeling of air in your body as it expands and contracts. If your mind starts to wander, that’s okay, just bring your attention back to your breath. Mindfulness is a practice not a mastery.

✨ 7. Brush Your Teeth in Bed

That sounds like a very specific tip–and it is–but it’s also part of a bigger point. When we struggle with depression, it can be difficult to get anything done. Work, chores, texting people back, making lunch, brushing our teeth, etc. So practice self-compassion with yourself and “do what you need to do” to get by. Sometimes that looks like brushing our teeth in bed. Sometimes it looks like dumping your entire laundry load in the washer without separating colors. Sometimes it looks like dry shampoo. It may not be how you’d like to function forever, but it’s temporary.

✨ 8. Remember This is Temporary

Depressive episodes, while chronic for a lot of people, wax and wane in severity and strength like phases of the moon. When you’re deep into a depressive episode that feels never ending, remember this part is temporary. This too, shall pass.

If your symptoms of depression are strong and intense, marked by feelings of suicidality, do not hesitate to reach out to immediate supports. You will find such resources at the end of this post.

This list is not comprehensive and may not make sense for you and your lifestyle. Discussing depression management with a licensed professional can help to find ways to manage symptoms that fit your specific needs. I hope this list was helpful and I encourage you to find more ways that can help you.

Resources:

The helplines below are 24 hours and confidential.