Beyond the blues: Recognising and treating depression
15-12-2022
Depression (major depressive disorder) is a common and serious mood disorder that negatively affects how you feel, the way you think, and how you act. It causes a persistent feeling of sadness and loss of interest and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and may sometimes feel as if life is not worth living. It is more than just a bout of the blues, nor is it something you can simply “snap out” of. Fortunately, it is also treatable. Most people with depression feel better with medication, psychotherapy or both.
How are you feeling? Symptoms of depression
Symptoms of depression can vary from mild to severe and can include:
Coping with depression
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you feel better. But there is a big difference between something that is difficult and something that is impossible. Recovering from depression may not be easy, but you do have more control than you realise. Like anything in life, the key is to take it one step at a time.
Taking the first step is always the hardest. But there are always little things that you can do to help boost your mood, like going for a walk, listening to music, or dancing to your favourite song. These small actions can help substantially boost your mood and energy long enough for you to put a second recovery step into action, such as preparing a healthy, energy-boosting meal, or arranging to meet a friend. By taking small, positive steps each day, you’ll soon lift the heavy fog of depression and find yourself feeling happier and more energised.
Here are some little steps you can take, one day at a time, that will eventually lead to a whole self-care routine to help you ease your depressed state and light up a new path for you.
Reach out and stay connected with people
Getting support plays an essential role in overcoming depression. While the nature of depression makes it difficult to reach out for help, and you would rather withdraw and isolate yourself, this act of human connectedness will make a huge difference in your mood and perspective. Reaching out to others is not a sign of weakness, nor does it mean that you will be a burden to others.
Some things you can try:
Do things that make you feel good
Do things that you enjoy (or used to enjoy) – push yourself to do these things even when you do not feel like it. Take up a hobby, do sports activities, get yourself a canvas and some paints to test your creativity, pick up a pen and notebook and write about how you are feeling, go out with friends.
Maintaining a healthy lifestyle is essential. Aim for 8 hours of sleep, eat healthy, nutritious meals, and manage stress levels through relaxation techniques such as yoga or meditation.
Dance like nobody is watching
Exercise is a powerful depression fighter and one of the most important tools in your recovery. Research shows that regular exercise can be as effective as medication for relieving symptoms of depression.
You are what you eat
We have all heard the expression “You are what you eat”, right? What you eat has a direct impact on the way you feel. So, the healthier the foods we consume, the more our bodies will thank us for them.
Bask in the sunshine
Sunlight can improve your mood and help boost your serotine levels. Try to get at least 15 minutes of sunlight a day.
Challenge negative thinking
Depression tends to put an undesirable haze over things, so your thoughts, judgements and perspective are marred by negativity. It is important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes, known as cognitive distortions, are not realistic.
But “thinking positive” is not something easily done, either. The negative mindset is often part of a lifelong pattern of thinking that you may not be completely aware of it. The trick then becomes to identify the type of negative thoughts that are impacting on your depression, and replace them with a more balanced way of thinking.
Things are not black and white, nor do they have to be perfect all the time. If you tend to overgeneralise, then try to tell yourself that one single negative experience does not mean that every experience of the same sort will also be bad. You cannot form a conclusion about something from one experience.
Try not to ignore positive events. Good and bad things occur in life and you need to acknowledge the positive as well as the negative. Shine a light on the positive events in your life and try not to diminish or discount their importance. Do not focus on the negative.
Jumping to conclusions often means that you do not take the whole picture into consideration. Try not to interpret events and occurrences through the hazy glasses of pessimism, as there are often many points of view regarding an event. Just because you feel a certain way, does not mean that your feelings are a reflection of reality – the reality could be starkly different. You may see an event as negative, but somebody else who looks at it from a different perspective may only see positive aspects regarding the same situation.
The “should have” and “shouldn’t have” mind debate could send you into an emotional whirlwind. There is no need to create a set of rules as to what you should have and shouldn’t have done in given situations. Do what you feel is right at the time.
Analyse your thoughts
Once you have identified the destructive thought patterns that contribute to your depression, you can start to challenge and interrogate them. Think about what you would say to a friend who had those same thoughts or look at the situation from an alternate perspective, even if you have to step outside of yourself. This will help you to develop a more balanced perspective.
When to get professional help for depression
If you have taken self-help steps such as these and made positive lifestyle changes and still find your depression getting worse or overwhelming, then it may be time for you to seek professional help. Needing help does not mean you are weak. Sometimes the negative thinking in depression can make you feel that way, but depression can be treated and you can feel better!
Even if you do speak with a therapist, these tips can remain part of your treatment plan, speeding your recovery and preventing depression from returning.
Start your online therapy journey
Our qualified psychologists can guide you through the most effective treatment plan for you. Select the therapist that is right for you.
Start now
How are you feeling? Symptoms of depression
Symptoms of depression can vary from mild to severe and can include:
- Feelings of sadness, tearfulness, or having a depressed mood
- Angry outbursts, irritability or frustration – even over small matters
- Anxiety, agitation or restlessness
- Loss of interest or pleasure in activities you once enjoyed
- Changes in appetite — weight loss or weight gain not related to dieting
- Trouble sleeping or sleeping too much
- Loss of energy or increased fatigue – even small tasks take extra effort
- Increase in purposeless physical activity - inability to sit still, pacing, handwringing
- Slowed body movements, thinking or speech - these actions must be severe enough to be observable by others
- Feeling worthless or guilty – fixating on past failures or self-blame
- Difficulty thinking, concentrating, making decisions and remembering things
- Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide.
Coping with depression
Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you feel better. But there is a big difference between something that is difficult and something that is impossible. Recovering from depression may not be easy, but you do have more control than you realise. Like anything in life, the key is to take it one step at a time.
Taking the first step is always the hardest. But there are always little things that you can do to help boost your mood, like going for a walk, listening to music, or dancing to your favourite song. These small actions can help substantially boost your mood and energy long enough for you to put a second recovery step into action, such as preparing a healthy, energy-boosting meal, or arranging to meet a friend. By taking small, positive steps each day, you’ll soon lift the heavy fog of depression and find yourself feeling happier and more energised.
Here are some little steps you can take, one day at a time, that will eventually lead to a whole self-care routine to help you ease your depressed state and light up a new path for you.
Reach out and stay connected with people
Getting support plays an essential role in overcoming depression. While the nature of depression makes it difficult to reach out for help, and you would rather withdraw and isolate yourself, this act of human connectedness will make a huge difference in your mood and perspective. Reaching out to others is not a sign of weakness, nor does it mean that you will be a burden to others.
Some things you can try:
- Look for support from people who make you feel safe and cared for – the person you talk to just has to be a good listener;
- Make face-time a priority – talking to someone face-to-face about how you feel can play a big role in relieving depression;
- Try to keep up with social activities, even if you don’t feel like it;
- Find ways to support others – volunteer, be a listening ear to a friend, or do something nice for somebody;
- Catch up with friends – go to the movies, a concert, or a small get-together;
- Start an exercise routine with a workout buddy;
- Meet new people by taking a class or joining a club;
- Join a support group for depression.
Do things that make you feel good
Do things that you enjoy (or used to enjoy) – push yourself to do these things even when you do not feel like it. Take up a hobby, do sports activities, get yourself a canvas and some paints to test your creativity, pick up a pen and notebook and write about how you are feeling, go out with friends.
Maintaining a healthy lifestyle is essential. Aim for 8 hours of sleep, eat healthy, nutritious meals, and manage stress levels through relaxation techniques such as yoga or meditation.
Dance like nobody is watching
Exercise is a powerful depression fighter and one of the most important tools in your recovery. Research shows that regular exercise can be as effective as medication for relieving symptoms of depression.
- Aim for at least 30 minutes a day;
- The more you exercise, the more your energy levels will increase;
- Try rhythmic exercises where you move both your arms and legs, such as walking, swimming or dancing;
- Workout with a friend or exercise partner to stay motivated.
You are what you eat
We have all heard the expression “You are what you eat”, right? What you eat has a direct impact on the way you feel. So, the healthier the foods we consume, the more our bodies will thank us for them.
- Reduce consumption of alcohol, caffeine and trans-fatty foods;
- Don’t skip meals – this may leave you irritable and tired. Eat something every three to four hours;
- Minimise sugary snacks and refined carbs such as baked goods, pasta, or fried foods – they quickly lead to a crash in mood and energy;
- Boost your B vitamins by eating more greens, beans, chicken, and eggs;
- Boost your omega 3 fatty acids by eating salmon, anchovies, sardines, or tuna.
Bask in the sunshine
Sunlight can improve your mood and help boost your serotine levels. Try to get at least 15 minutes of sunlight a day.
- Exercise outdoors, go for a walk, or lie down on a towel under the sun;
- Increase amounts of natural light in your home by opening blinds and windows.
Challenge negative thinking
Depression tends to put an undesirable haze over things, so your thoughts, judgements and perspective are marred by negativity. It is important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes, known as cognitive distortions, are not realistic.
But “thinking positive” is not something easily done, either. The negative mindset is often part of a lifelong pattern of thinking that you may not be completely aware of it. The trick then becomes to identify the type of negative thoughts that are impacting on your depression, and replace them with a more balanced way of thinking.
Things are not black and white, nor do they have to be perfect all the time. If you tend to overgeneralise, then try to tell yourself that one single negative experience does not mean that every experience of the same sort will also be bad. You cannot form a conclusion about something from one experience.
Try not to ignore positive events. Good and bad things occur in life and you need to acknowledge the positive as well as the negative. Shine a light on the positive events in your life and try not to diminish or discount their importance. Do not focus on the negative.
Jumping to conclusions often means that you do not take the whole picture into consideration. Try not to interpret events and occurrences through the hazy glasses of pessimism, as there are often many points of view regarding an event. Just because you feel a certain way, does not mean that your feelings are a reflection of reality – the reality could be starkly different. You may see an event as negative, but somebody else who looks at it from a different perspective may only see positive aspects regarding the same situation.
The “should have” and “shouldn’t have” mind debate could send you into an emotional whirlwind. There is no need to create a set of rules as to what you should have and shouldn’t have done in given situations. Do what you feel is right at the time.
Analyse your thoughts
Once you have identified the destructive thought patterns that contribute to your depression, you can start to challenge and interrogate them. Think about what you would say to a friend who had those same thoughts or look at the situation from an alternate perspective, even if you have to step outside of yourself. This will help you to develop a more balanced perspective.
When to get professional help for depression
If you have taken self-help steps such as these and made positive lifestyle changes and still find your depression getting worse or overwhelming, then it may be time for you to seek professional help. Needing help does not mean you are weak. Sometimes the negative thinking in depression can make you feel that way, but depression can be treated and you can feel better!
Even if you do speak with a therapist, these tips can remain part of your treatment plan, speeding your recovery and preventing depression from returning.
Start your online therapy journey
Our qualified psychologists can guide you through the most effective treatment plan for you. Select the therapist that is right for you.
Start now
