Everyone experiences stress, sadness, or anxiety at some point in their life. However, when these feelings persist and begin to interfere with everyday life, it may be a sign of depression. According to the National Institute of Mental Health, about 16 million adults in the United States have suffered from depression at some point in their lives. In fact, it is the leading cause of disability and is expected to become the second-leading cause of worldwide Disability-adjusted life years by 2030. But you don’t have to let depression define you. With the right support system and coping mechanisms, you can overcome depression and live your best life. With help from social workers, therapists, friends, and family members who understand what we’re going through and know how to support us during times of struggle — many people who are living with depression are able to thrive once again. Here are 7 tips for people living with depression that can help you get back on your feet too:
Talk to Someone
One of the best things you can do is talk to someone about how you’re feeling. Whether you decide to open up to a loved one or confide in a friend whom you trust, talking about your struggles can be incredibly therapeutic. It may be difficult to get the words out at first, but keeping your feelings bottled up is likely make them worse. There are many different types of therapy that can be beneficial for those dealing with depression, including cognitive behavioral therapy, psychotherapy, and interpersonal therapy. If you’re not sure where to start, ask a loved one or therapist for recommendations.
Develop a Routine
One of the best things you can do if you’re struggling with depression is to establish a daily routine. This doesn’t mean that you have to follow a strict, regimented schedule — but instead, be mindful of your moods, energy levels, and what you need to feel better. You might want to wake up early in the morning to start your day, or go to bed with your significant other every night. Some people perform rituals and routines that make them feel better, so there are no “rules” when it comes to routines.
Exercise Is Important
If you’re living with depression, regular exercise can be extremely beneficial. Not only does it improve your mood, but it also increases your energy and confidence, and combats feelings of anxiety and stress. If you have not been active in a while and are just getting back into it, start with short workouts at a low intensity, and gradually increase as you get stronger.
Know Your Triggers
It may be difficult, but it’s important to identify the things that trigger your depression. For example, if you’re particularly stressed out during a certain time of the year — there may be a correlation with your depression. Or if you’re having a hard time coping with a break-up, it’s helpful to know what’s triggering you and how to deal with it. Identify your triggers and have a plan of action so that you don’t let them spiral you into a dark place.
Don’t Strive For Perfection
No one is perfect, and striving to be this flawless human being will only put you at risk for depression. The pressure to always be “on” and do everything “right” can be detrimental, especially if you’ve ever experienced a mental health disorder. Instead of striving for perfection, try to be mindful in the present moment, and do your best in each situation at hand.
Take Care of Yourself
Depression may feel like a battle you can’t win — but remember that you are strong and capable. You can get through this and live a fulfilling life. It may be difficult, but it’s worth it. To take care of yourself, you may want to consider seeking professional help. Therapy can provide you with coping mechanisms, tools, and skills to better manage your depression. Additionally, there are many other self-care tips you can employ to stay strong.
Don’t Be Hard On Yourself
No one is perfect, and we all make mistakes. If you’re living with depression, it’s normal to make some silly mistakes along the way. It may be difficult, but try your best not to be too hard on yourself when you make a mistake. It’s normal.
Don’t Avoid Tasks Or Events
One of the worst things you can do if you’re struggling with depression is avoid everything and everyone. Although it’s important to take care of yourself and have time to recuperate, it’s also important to keep up with your responsibilities, engagements, and relationships. You don’t have to do everything or attend every event, but don’t avoid them completely either.
Discover what makes you feel better
Everyone is different, and every person will have a different coping mechanism. Find out what makes you feel better and use that to your advantage. It may be listening to music, holding a soft blanket, or surrounding yourself with plants. Do whatever makes you feel better, and don’t be ashamed of your coping mechanisms — embrace them.
Final Words: You’ll Get Through This
No matter how you’re feeling, remember that you will get through this. Feeling depressed may feel like it’s never going to end, but it will. Be patient with yourself, and once you feel like you’re ready to start moving forward, don’t be afraid to ask for help. There are millions of people who understand what you’re going through, and are willing and ready to support you.
