Identify the Cause of Your Depression
Dealing with depression can be difficult, but identifying the cause of your depression can help you understand how to best manage it. Sometimes, depression can come from seemingly unrelated causes, such as a lack of meaning in life. Other times, depression can stem from physical or mental health conditions. Understanding the root cause of your depression can help you find ways to cope, and ultimately make you feel better.
Talk to a mental health professional
When facing depression, it is important to be proactive. One of the best resources to turn to is a Mental Health Professional (MHP) who is experienced in recognizing and treating depression. An MHP can help you recognize the signs and symptoms of depression, and provide objective guidance on how to address them.
- This may include helping you develop strategies for managing stress, reshaping your thoughts about yourself and your circumstances, or learning how to cope with difficult life events such as bereavement or divorce.
- An MHP can also provide support in connecting you with other services such as medication reviews, therapy support groups and community resources.
- If you have had depression before, an MHP can determine if further treatment may be necessary, including longer-term treatments like cognitive behavioral therapy or medications prescribed by a doctor.
- In addition, talking to an MHP will provide you with a confidential and non-judgmental support system that could prove very beneficial during this time.
Keep a journal to track your feelings
One of the most effective strategies for managing depression is to keep track of your feelings. This can be accomplished through a variety of methods such as journaling, writing in a gratitude diary, talking to a close friend or family member, or engaging in behavior therapy.
Tracking your feelings and thought patterns can help you identify patterns that may be contributing to your depression. Keeping a journal specifically dedicated to your depressed moods can help you spot any triggers that are causing you distress. Writing in this journal every day gives you a place to analyze and assess how different factors – like social interactions, work stressors, family dynamics, etc. – affect how you feel emotionally and mentally.
Paying attention to the details of how each day makes you feel will allow you to develop effective coping strategies tailored specifically for reducing depressive symptoms. Additionally, if necessary, the information detailed in this journal can be used as evidence when seeking professional help for depression or speaking with family or friends about what actionable support they may be able to provide.
Exercise
Exercise can be a great way to boost your mood and help you cope when you are feeling depressed. It releases endorphins that can make you feel energized and positive. Not only will exercise make you feel better physically, but it can also help you learn to manage your emotions.
Let’s take a deeper look at how exercise can help you when you are feeling down:
Get outside and get moving
When depression sinks in, it can be difficult to motivate yourself to take good care of your mental health, let alone get moving physically. However, getting outside and exercising can actually help improve your mental state. Research shows that physical activity can increase levels of endorphins and serotonin in the brain, helping promote positive emotions and potentially reducing depression symptoms. To maximize the benefits for mood, aim for moderate- to vigorous-intensity aerobic exercise for at least 30 minutes three times a week.
Exercising outdoors exposes you to natural light, which contains much needed vitamin D that can help further reduce fatigue and make you feel more energetic. Whether it’s going on an outdoor walk or run around the neighborhood or doing a few yoga poses in your backyard, there are numerous ways to take advantage of being outdoors while getting some exercise. If weather isn’t permitting or if you want a more relaxed activity, go for a swim at an indoor pool or invest in some exercise equipment to use at home.
Getting outside and moving does not have to be overly strenuous; even light activities like gardening or playing with the kids can show benefits on your mental health when done regularly. This mental health hack is easy enough that anyone can make time for it – so don’t wait any longer – get out there and start feeling happier today!
Try yoga or other forms of exercise
Research suggests that movement may be a powerful antidepressant. Numerous studies have shown that regular exercise can help alleviate and even prevent depression, yet few people with depression get the recommended two-and-a-half hours of moderate exercise each week. Exercise stimulates the release of endorphins – the body’s natural feel-good chemicals – and enhances mood by affording an outlet for tension and anxiety, as well as a sense of mastery over one’s body and surroundings.
Yoga is particularly useful for people with depression since it helps to focus your attention on the present moment instead of ruminating about the past or worrying about the future. It can also help improve sleep, which is often impaired in people with depression. Additionally, yoga helps to increase levels of gamma-aminobutyric acid (GABA) in your brain—gamma aminobutyric acid acts like an anti-depressant by dampening neuronal excitation in your brain cells—increasing feelings of tranquility and relaxation.
It’s important to remember that it might take time to notice any effects from starting a fitness program, unlike some medications where you might see improvement relatively soon after beginning use. It takes effort but almost anyone can benefit from regular physical activity including:
- Walking or swimming
- Weight training
- Aerobics classes
- Gardening
- Playing with your pet
Remember, if you’re feeling overwhelmed beginning any exercise program is best done gradually – start low then slowly build up overtime!
Connect with Others
Being around people with whom you can share your feelings and connect can be a powerful way to help you cope with depression. Connecting with close friends, family, and even strangers can give you the emotional support you need when feeling down. People who you can trust and rely on for support can help you find positive experiences that can help you find joy, even in the darkest times.
Reach out to family and friends
When you’re feeling depressed, reach out for family and friends for support. Connecting with others can be difficult during this time, but it’s important to try and make efforts to share your thoughts, needs, and challenges. It is human nature to feel lonely when we are dealing with depression. Finding ways to reach out while remaining social can be both healing and comforting in times of distress.
Surrounding yourself with loved ones who understand your struggles can ease feelings of isolation that can occur during depression. During connecting with family or friends, try talking about challenges you are facing openly, so that they may help provide clarity on how to better handle them. Also allow them to provide emotional support by listening and letting them give their feedback of this type of situation from their point of view. This can open up further dialogues around how best to cope with your depression going forward.
Sometimes when feeling depressed it is hard to even reach out or initiate conversations that require express our feelings or simply asking for help when we need it most. To try these conversations closer to home first; if there is no one around then look outside the home into surrounding communities where talking or listening groups are available once a week or once a month (i.e coffeehouse sessions). You don’t feel the need to see these people again afterwards; attend just one session if needed as allows you an opportunity to debrief experiences safely while socializing with others who might have come through similar experiences as yours in life before moving onto finding long-term support than that session allows you.
- Regularly meeting people like this will make it easier for you eventually when trying find more deeper connections socially again down the line over time but remembers pressure does not work well here so go at your own pace whenever possible for new experiences not just during times of depression but all the time.
Join a support group
Joining a support group is an excellent way to connect with others who are dealing with similar challenges as you. These groups provide a safe space to talk about your feelings and experiences, listen to those of others, learn valuable coping strategies and simply feel heard and understood.
Support group meetings usually include members who have already gone through tough challenges and know what it’s like, as well as professionals such as therapists or counselors who are all there for the same purpose: to make sure everyone feels connected and supported during their difficult times. It’s an incredibly powerful experience for anyone facing a hard time in life; nothing compares to the feeling of acceptance, understanding, and connection that comes from being part of this kind of community.
Practice Mindfulness
Mindfulness is the practice of bringing attention to the present moment and recognizing when your thoughts and feelings are taking you down a negative path. Mindfulness techniques have been shown to be effective in reducing symptoms of depression and providing a sense of calm and balance. Practicing mindfulness can increase your self-awareness, resilience and help you to manage your emotions more effectively.
It’s worth taking a few minutes each day to practice mindfulness techniques, as they can reduce stress and make you feel more capable of dealing with challenging situations:
- Increase your self-awareness.
- Develop resilience.
- Manage your emotions more effectively.
- Reduce stress.
Meditate
Meditation can be a powerful tool for improving mental health, calming your nervous system and finding moments of peace and stillness in the day. This practice can help you to accept things that may be difficult to change and see them in a new light. By focusing on your breath and allowing yourself to follow it without judgment or expectation, you can recognize the thoughts, feelings and physical sensations that arise during meditation. Through this practice you can come to cultivate an understanding that these experiences don’t have to control or limit you, but rather allow for inner growth through acceptance and mindfulness.
Studies have found that regular meditation not only improves focus, lowers stress levels and increases overall well being but also helps people find greater happiness even during times of sadness or depression. Studies have shown that regular meditators tend to experience more positive emotions than those who don’t meditate. Additionally, people who meditate are better able to navigate difficult situations without becoming overwhelmed or intimidated.
The beauty of meditation is that there are so many different forms available today! You can:
- Experiment with guided meditations online using apps like Headspace or Calm.
- Work with a qualified teacher in person.
- Use unguided techniques such as mindful breathing exercises at home.
No matter what form of meditation you choose to practice, remember it’s ultimately helpful though its effects may not be felt right away; consistency is key!
Do breathing exercises
Taking deep, mindful breaths is one of the simplest techniques to practice mindfulness and feelings of depression. Even if you think you don’t have enough time for a proper exercise routine or mindfulness practice, taking a few moments to focus on your breathing can make a huge difference.
Take the time to tune into your body and focus on your breath as it moves slowly in through your nose and out through your mouth. With every exhale, let yourself relax further and deeper into yourself. This type of mindful breathing not only helps to bring ease to an anxious mind but will also help increase oxygen intake which can help improve moods.
Another great way to practice mindful breathing is with pranayama, or yoga breath work. These long held breaths help encourage even more relaxation while providing fuel for our nervous systems and minds so that we can better manage stressful events. Pranayama includes exercises such as ujjayi breath (inhaling until the abdomen contracts on the inhale) or nadi shodhan pranayama (alternate nostril breathing). There are many other types of pranayamic breath work available online or available through yoga classes that are easily accessible – explore what works best for you!
In addition to being one of the easiest forms of practicing mindfulness, deep conscious breaths will also start to reduce symptoms of stress and depression, promoting feelings of positivity and well-being over time.
Get Creative
When you are feeling down and need to lift your spirits, getting creative is one of the best strategies for picking yourself up. Whether you’re a painter, a musician, a photographer, a writer, or all of the above, using your creative skills to express yourself and make something beautiful can be an incredible source of joy and comfort.
Let’s talk about some of the ways that you can use creativity to make yourself feel better:
Paint or draw
Painting and drawing are ideal for sparking creativity and helping to find joy in difficult times. Whether you have to create a piece of art from scratch, use existing works of others as inspiration, or copy masterpieces from bygone eras, painting or drawing can help improve mood, reduce stress and give the creator a sense of accomplishment.
Creativity can come from many places – seeing shapes in clouds, doodling on a sheet of paper, or recreating images found in magazines. Creating art is an excellent way to escape feeling trapped within a depressive state – it allows the artist to express themselves without worrying about criticism or judgement. Plus its calming effect can relax tensed muscles and relieve stress built-up over time.
Start off small if you’re just beginning. Choose a simple subject such as a bowl of fruit or poppy flower – add color, texture and perspective to make it interesting! As you progress you’ll be able to experiment with more abstract concepts such as surrealism and cubism. Turn your everyday objects into creative works that will bring joy into your home. Use different media (pencils, charcoal, paint) or consider mixed media art (combining paint with photography) for greater complexity – whatever suits your taste!
Write in a journal
Writing in a journal has long been seen as a powerful way to understand and manage depression. It can be a safe and private space to explore difficult feelings, process hard truths and record life events to look back on in future times. Writing in your own hand enables you to take ownership of your thoughts, allowing you to develop insight into the patterns of your emotional experience.
The most useful type of journaling is expressive writing, which uses emotional language to get the innermost thoughts out onto paper. By acknowledging the emotions at play and articulating them into words, it allows the writer to gain greater clarity of how they were feeling during that time and how it influenced their perspective or behavior.
Drawing from therapy methods such as Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT), writing prompt lists are widely available on the internet for people to use when first starting out journaling for depression. This can help kick start the habit and focus writing towards addressing symptoms rather than just venting about daily experiences. As this habit becomes more established it is beneficial for people to customize their prompts depending on what works best for them at any given time since depression arises from a mix of physical, psychological and environmental factors that need individual attention.
Journal entries can even be used in conjunction with existing treatments by helping people pay closer attention to their moods over time or through manual review with a mental health professional leading up or after treatment sessions if needed throughout recovery journey.
Listen to music
Listening to music can often be a great way to help lift your spirits when you are feeling down. Music can affect us in many different ways, eliciting powerful emotional responses which can improve our physical and mental states.
Finding the right type of music to suit your current mood can make all the difference, so you may want to experiment with different genres and sounds. Whether it’s calming instrumental music, classical pieces, or upbeat indies songs; finding something that speaks to you may be exactly what you need for that moment of joy.
Besides listening on your own, getting involved in the process of creating music could also be a source of pleasure. You don’t have to be a musical genius – humming along with a tune or playing an instrument are great therapeutic activities that can bring out positive emotions. Participating in local choirs, learning how to play an instrument, or just singing along with some tunes with friends can make for some truly enjoyable moments and help build relationships with others as well.
Finally, if traditional music isn’t cutting it for you emotionally; why not think out-of-box? Podcasts covering various topics including comedy jokes, interesting interviews and inspiring stories could make for some ideal companionship during your lows – giving both comfort and amusement that could certainly help you get through them much easier!
