According to the World Health Organization, depression is the leading cause of disability worldwide, with more than 300 million individuals impacted. Depression affects every aspect of our lives, including our relationships, performance at work/school, and ability to perform daily tasks (e.g., sleep and appetite). Depression could be triggered by different life experiences (e.g., a breakup, death of a loved one, loss of employment, illnesses, and traumas). However, one does not have to have a reason to feel depressed. Some people are genetically predisposed to develop depression. In other words, individuals with parents or family members who suffer from depression are more likely to experience depressive symptoms.
Here are some of the symptoms associated with depression:
Emotional:
Feeling low/sad
Loss of motivation
Loss of interest
Social withdrawal
Irritability
Feelings of hopelessness and helplessness
Feelings of worthlessness or excessive guilt
Suicidal thoughts
Cognitive:
Difficulty with concentration
Memory loss
Difficulty with decision-making
Physiological:
Fatigue
Sleep disturbances
Weight change
Change in appetite
Feeling sluggish
We experience depression differently, and we do not necessarily suffer from the same symptoms. Depression could be manifested physiologically, emotionally or cognitively. The severity and frequency of these symptoms could vary, and we experience them in different parts of our body. We use different words to describe our experience of depression. Some people describe it as an “emptiness”, while others describe it as “heaviness in the head”. Depression affects how we react to our environment; it also changes how we perceive our surroundings. It is similar to looking at the world through a pair of dark lenses.
Now, just because you are experiencing some of the above symptoms does not necessarily mean that you are “clinically depressed”. If you suspect that you have depression, you should seek professional help. Go to your family doctor, and depending on the severity of your reported symptoms, they might refer you to a psychiatrist/psychologist. These are the professionals who have the competence to make appropriate diagnosis.
Here are a few tricks that you might find helpful when managing your depressive symptoms.
1) Turn to a Loved One for Support
It is understandable that when you feel sad, you lack the incentive to interact and connect with people around you. However, this is one of the times when social support is crucial. We are social animals, and we naturally experience comfort when we receive a warm hug or an understanding nod (this might not be true, however, for individuals who experienced abuse or trauma, but that is a discussion for another time). One common approach discussed in psychotherapy is to act the opposite of what you feel. When you feel like isolating yourself, push yourself to reach out to a trusted friend. Of course, it is important that you turn to someone who genuinely cares about you. Try to be honest about how you feel, and you might be surprised by the benefits of social connection.
2) Focus on the Present and Practice Mindfulness
Focusing on the present might be difficult when darkness is all we see, and we can’t help but wish that we could fast forward time until the suffering is over. Mindfulness is the awareness of the present moment with a nonjudgmental perspective. Have you ever tried to avoid certain thoughts or memories because of the pain they bring up? Have you noticed that not only did those thoughts linger, but that they grew even stronger? In mindfulness exercises, whether in the form of mindful breathing, meditation or yoga, you practice observing and accepting thoughts and feelings as they are without resistance or attempts to change them. The ability to accept and let go of troubling thoughts is powerful. Once we master mindfulness, we will notice that the impact of these thoughts diminishes. If you are new to mindfulness, please be patient, as it takes time and persistence to be able to sit with discomforting thoughts and emotions.
3) Self-Care and Relaxation
What if you have difficulty identifying/getting in touch with a trusted friend when you feel low? You can offer yourself the same compassion and care that a close friend would offer. The importance of self-care seems obvious, but when we think about it, it is sometimes challenging to be able to set aside time to take care of our physical and mental health. There are various ways for self-care. While some enjoy aromatherapy (e.g., diffusers and candles), others appreciate warm drinks and wrapping themselves with a blanket. Taking a warm bath, treating yourself to a nice meal, going to your favourite café, getting a massage or manicure/pedicure etc… The list is endless. Some activities might work better than others. Keep searching until you find a few that you enjoy. Showering and cleaning yourself are equally important, but are easily neglected when you feel low and unmotivated. However, have you noticed that you usually feel more refreshed after a shower? Showering could also be a mindfulness exercise. Imagine washing the heaviness and sadness away. Visualize all the negativity leaving your body and swirling down the drain. Similarly, put on some make up or dress up. You might feel different afterwards.
4) Behavioural Activation
Depression is draining. It sucks out all the energy from us. Some people describe it as an anger directed inward. Reasonably, fatigue, loss of interest and loss of motivation are three common symptoms of depression. Going back to the strategy of acting the opposite of what we feel – when you feel like doing nothing, do something, do anything! Whether it’s something active like going for a walk, having an intense workout session, or something more sedentary like reading or listening to music, just do it! Your mind might give you a million reasons as to why you should not do anything, but try to move past these thoughts and take action. If you manage to take the first step but is unable to complete an activity, that’s fine too. Doing something is better than doing nothing at all. Reading one page of your favourite book is definitely better than not opening the book at all. This is particularly important because our hobbies are integral to our sense of self. When we let depression stop us from engaging in our normal activities, it sometimes does feel like we have lost ourselves and our identity.
5) Journaling and Painting
Low mood could be triggered by ruminative thoughts. Often times, one negative thought leads to another, and it continues in a vicious cycle. It is difficult to control our thoughts, partly because they are intangible. When you put them down onto a piece of paper as words and images, however, you are giving them shapes and forms. You will be better able to organize your thoughts when you can see them right in front of you. The act of writing or painting is therapeutic. Putting your thoughts into words (or images) allow you to “empty” your mind. As you write or paint, imagine that your thoughts are flowing out of your mind and onto a piece of paper or canvas. You are also documenting and keeping track of your thoughts. Doing so allows you to have a better understanding of yourself and your emotions. You might start to notice a pattern.
6) Improve Your Home Environment
Having a clean and tidy environment promotes our sense of wellbeing. Is your home cluttered with piles of mess? Do you find yourself misplacing things all the time? When our environment is organized, it saves us time and helps us be more efficient. It somehow clears our mind as well. Our environment does impact how we feel. Are you relaxed and comfortable when you are home? How is the lighting in your living room? Adding an extra light source could boost your mood, especially when you are not getting a ton of sunlight (e.g., in the winter). How can you let in more natural light? What about a plant by the window? Your mood is likely to improve when your home gives you a sense of comfort and warmth.