Living with depression can be tough and overwhelming at times. You might struggle with negative self-critical thoughts, or low mood, feelings of hopelessness or worthlessness. Some people experience suicidal thoughts. It may be hard to find anything positive to focus on or feel motivated to make changes in your life. Depressive symptoms are actually very treatable and with the right support you can start to feel better. Here are some practical coping strategies and techniques to help you manage symptoms of depression:
- You don’t have to face depression alone. Reach out to trusted friends or family members for support. Talking about your feelings can lighten the burden and provide comfort.
- Take care of your body and mind. Get enough sleep, eat nutritious meals, and engage in regular physical activity. Physical exercise can have the equivalent effect of some anti-depressant medications on your mood.
- Self-care activities like taking a warm bath, listening to music, or spending time in nature can also help uplift your mood.
- Break tasks into smaller, manageable steps. Set achievable goals for yourself each day. Celebrate your accomplishments, no matter how small they may seem.
- Depression can make you want to withdraw from others, but isolation can worsen your symptoms. Stay connected with your social circle, even if it’s just through phone calls or texts.
- Mindfulness techniques, such as deep breathing exercises or meditation, can help you stay grounded in the present moment and reduce feelings of anxiety and sadness.
- Depression often comes with negative thinking patterns. Challenge these thoughts by questioning their accuracy and replacing them with more balanced and positive thoughts.
- Establishing a daily routine can provide structure and stability, which is particularly helpful during challenging times. Try to wake up and go to bed at the same time each day, and schedule activities that you enjoy.
- Therapy can be an invaluable tool in managing depression. A therapist can provide support, teach coping skills, and help you explore underlying issues contributing to your depression.
Therapy can take different forms, such as cognitive-behavioural therapy (CBT), which focuses on changing negative thought patterns, or interpersonal therapy (IPT), which addresses relationship issues. Medication may also be prescribed by a psychiatrist to help alleviate symptoms.
Remember, recovery from depression takes time and effort. Be patient with yourself and celebrate each small step forward. If you’re struggling to cope, don’t hesitate to reach out for professional help. You deserve support and healing on your journey towards better mental health.
Should you require further information, please contact our reception at Mindwell Psychology on 03 5215 6262.