Many people suffer from depression in one way or another or know somebody who is suffering. The number of people struggling with mental health issues is increasing and so it is not surprising that depression is so prevalent in society now. What is worse is that many people who suffer with depression suffer in silence, and these are not reflected in the statistics.
Depression is a disease – a disease of the mind. People who suffer with this disease suffer differently from each other. Some suffer SAD (Seasonal Affective Disorder) or suffer for a season following some traumatic event. Others suffer with depression and have no understanding why.
Depression saps our energy and takes away our hopes and dreams. It promises nothing good, and it often leaves us powerless and empty.
To find a way to health and to regain control is difficult but not impossible. There are things we can do to help ourselves if we suffer with this illness.
I often use a number system with my clients. I have a scale of 0 – 10 and I ask them to think where they are on that scale if 10 is good and 0 is bad. The higher you are on the scale the more you will be able to do and if you feel yourself sliding down, then extra provision should be made. You can use this to know when you are slipping and when to try to reach out more.
So, what can be done?
One of the hardest tasks for a depressed person is to get out of bed. Depressed people lack energy, and it can just seem too hard to get out of bed. There is always a choice to get out of bed. Some people have to make this deliberate choice every day even though everything in them wants to just ignore it and go back to sleep.
For some, it is the most important choice of the day, just to get out of bed. This choice can be the first step to claiming back your life. Once out of bed, other things can follow but none of this can happen if that first choice isn’t taken.
Once the day has started, then chose to do something that makes you feel a little better. Walking is a good choice and there are so many benefits to walking. You may like dancing so put some music on and just dance. Physical exercise releases chemicals that makes you feel better and this can enable you to do other things too. It also gives you a sense of accomplishment.
Have a list of things you like to do and choose to do something from that list. It might be reading, writing, painting, or even crocheting – add whatever things you enjoy and then try to spend a little time doing one of these a day.
Another great way to help us feel a little better is to listen to music. Our brain waves apparently sync with the tempo of what we listen to so try to choose more upbeat songs. Make a playlist that can easily be listened to and choose songs that make you feel good. Some people choose Disney songs such as Brave by Sara Bareilles, for example.
Then, have a go at singing some of these songs as singing can be a great way to boost morale, It has been shown to help boost moods. Singing really can make you feel a little better. I like songs with high tempos such as those from One Republic or Imagine Dragons.
Another activity you could choose to do, involves pampering yourself. Having a pamper kit can help with this. It can be as simple as luxuriating in a bubble bath or give your feet a soak. Maybe put on a face mask or give your nails a bit of a manicure. A pamper kit or self-care box doesn’t have to be pricey but it could help you feel a little better.
Try to make connections. Depression can make is feel guilty and this stops us reaching out. We need to be kinder to ourselves and give ourselves more grace. Just like any illness, there will be times we forget things, times we are abrupt and come across rude, times we do not feel well enough to do something we planned and times we feel we let people down. This will happen.
That said, connection is important. Be with people who build you up, people who will listen to you, people who can make a plan and know it may not happen because you are ill and may not be up to it. Let these people in on your journey to recovery. Have coffee out or watch a film together. Allow people you trust to join you and walk with you in this.
Eating is another thing that can help or hinder us. We need to eat but eating a good diet helps us feel stronger physically and mentally. Less sugar and processed foods help our brains function. Try to eat a diet with more fresh produce, whole grains, and quality protein.
An important part of recovery involves mindfulness. Mindfulness helps us to look after ourselves by doing a few simple tasks each day. Action for happiness have a calendar for every day to help us with our mindfulness. It is just one small task and is a good way to bring this into our lives. There are many books and tools around mindfulness and having one and using it will help you in the long run.
Along side this, try to make a wellbeing jar. Wellbeing jars can be made out of any jar and are a tool for you - each day write one good thing about the day and one thing you are thankful for. Over time, you build a resource, and this can be looked at time and time again to make you feel a bit happier.
You can also feel good about the accomplishments you have done. Maybe just getting out of bed can be something to be proud of if your depression is more severe. Otherwise, any task you do or complete, can be an accomplishment to feel proud over and you could put in your jar or make note of. Being proud of what you do helps you to overcome the worst feelings of depression and gives you a little motivation to do more.
It's also been proven that looking after and stroking animals can help to over come severe depression. If you have a dog or a cat to look after, then make the most of this and cuddle and stroke them. They will give you love back and they are far less judgemental than humans.
Another aspect of wellbeing is to volunteer for a local charity. Helping someone else can really boost your wellbeing and again help you to move towards health. There are many chances to volunteer and help out so try to do something you really enjoy.
Hopefully, these will help you to feel more in control and this in turn helps you find a way to recovery. However, sometimes, none of these are possible. If your depression is too bad to tackle any of these, then I suggest you seek help. Make an appointment to see a doctor. Sometimes getting medication can help balance your mind and enable you to do some of the things above.
Another thing to do is talk to someone like a qualified counsellor. We can help you unravel your thoughts and listen in a totally non-judgmental way. You can give me or someone like me a call and arrange a time to meet up and talk your way to a healthier you.
The journey out of depression is hard. It does take courage from you, but it is possible. You do not have to live in the grips of depression forever. Take action today, to be a you, you would much rather be.
