An inability to function normally in everyday life. Feelings of loneliness and losing relationships with friends. [3] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Inability to enjoy activities you once loved, such as reading, playing video games, drawing, etc. [4] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Lethargy, fatigue, and the feeling that doing things takes a lot of your energy. [5] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Persistent sadness, including fits of crying either uncontrollably or being set off easily, feelings of anxiety or emptiness. Feeling blue, sad, and down consistently over a period of at least two weeks. Feelings of worthlessness, self-blame and a lack of self esteem. [6] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Sleeping more or less than usual, or experiencing insomnia. Unusual weight gain or loss, overeating, or appetite loss. [7] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Finding thinking or concentrating difficult, “foggy” thinking, inability to make clear decisions or forgetfulness. Pessimism, or feeling a sense that life is hopeless, pointless and futile. This may even lead to a feeling of numbness. [8] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Body pains, cramps, digestive problems, headaches, and other aches that don’t go away with medication or treatment. These may appear “for no reason”. Being irritable or restless a great deal of the time. Suicidal thoughts, thoughts about dying, or attempts at suicide. [9] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022.
Vitamin or mineral deficiencies, especially for people on restrictive diets. B vitamins are associated with depression,[11] X Research source although it’s unclear whether lower levels of B vitamins (especially B12) cause or are caused by depression. [12] X Research source In addition, much new research in children has come to light on Vitamin D being a powerful mental health regulator. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Either way, if you know your vitamin and mineral input isn’t optimal, fixing it is an important first step. Thyroid problems, hormonal imbalances (including pre-menstrual), or disease. [14] X Research source Medications. The side effects of some medications include depression. Read the warning labels and talk with your doctor about any concerns you might have. [15] X Research source Co-existing illnesses. Depression often accompanies anxiety disorders (for example, post-traumatic distress disorder, OCD, social phobia, etc. ), alcohol and substance abuse, heart disease, stroke, cancer, HIV/AIDS, diabetes, and Parkinson’s disease. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source These diseases may precede, cause, or be a consequence of depression. Medical conditions that are specific to women, including postpartum depression (the “baby blues”), premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). [17] X Research source
Visit your local library and borrow books about depression, anxiety, and happiness. Look in the psychology, self-help, therapy, and medical sections. For youth, ask about books specifically written for teenagers and children. You can also look at online auctions or book sites for affordable books about depression. Visit trusted online resources that have articles and other resources the help you understand more about depression. Government and national institutes set up for mental health treatment are reliable sources of information. For example, in Australia, check out the Beyond Blue National Depression Initiative;[18] X Research source in New Zealand, check out the New Zealand Government’s Depression site;[19] X Research source in Canada, check out the Government’s site on Depression;[20] X Research source in the USA, check out the CDC or the NIMH[21] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source . There are many other good resources available online. Just be sure to verify their trustworthiness. Helping recovery from depression through reading is referred to as “bibliotherapy. " If you’re motivated enough to take this path of recovery, it can be very beneficial. This method seems to be well-suited to people who always turn to research as a way of answering anything they’re experiencing in life. [22] X Research source Use your deeper knowledge to educate others around you as to what you’re going through. It can help to fend off awkward or unsympathetic comments if you can share the bigger picture and facts about depression.
Cognitive behavioral therapy involves the therapist and the patient working together to point out, challenge, and change negative thought patterns. It has been proven to be just as or more effective as an acute treatment (treatment for severe, but not chronic, depression) than antidepressant medications, and even offers those who receive it protection against relapse. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Dialectical behavior therapy, a form of CBT, targets unhealthy or disruptive behaviors and teaches the skills necessary to become more adaptive to stressful situations in the future. This form of therapy is useful for treatment-resistant depression. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source . Interpersonal psychotherapy is a time-limited empirically-researched treatment for mood disorders that focuses on how the symptoms of depression affect an individual’s interpersonal relationships. Interpersonal therapy is most effective with mild to moderate forms of depression. [25] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
If you don’t want to take anti-depressants, make this clear to your doctor. Do your research beforehand to discuss alternative options because you will need to convince your doctor that you have the ability to actively work on your depressive thinking patterns without the aid of medication. [27] X Research source If you don’t wish to take prescription medication, you may want to look into alternatives to antidepressants. St John’s wort is a popular non-prescription herbal remedy for mild depression that contains the active ingredient Hypericum perforatum. St John’s wort should not be taken with other antidepressant medication, because it may lead to serotonin syndrome. Some effects of serotonin syndrome include shivering, confusion, seizures, and/or high fever. It can be fatal if left untreated; if you think you may be experiencing serotonin syndrome, call your doctor or visit a hospital immediately.
Music is a form of self-help therapy that is known to change mood. [28] X Research source Choose music that improves your mood. If you must listen to sad music, switch to more upbeat music after a few songs. Art therapy is another common alternative practice for depression. [29] X Research source Draw, paint, or create designs that unleash your feelings on a canvas or paper. There are qualified art therapists who can assist you if needed. Pet therapy can help. Pets prevent a sense of isolation, they don’t judge, and studies have proven that they induce a feeling of well-being in people who are depressed. Even if you don’t own a pet, try to get access to someone else’s on a regular basis and spend time with them.
Breaking this cycle requires enforcing a strict sleep routine of the same bedtime and waking time every day, avoiding caffeine and alcohol, not exercising three hours prior to bed, removing anything distracting from your bedroom, and keeping your room at a suitable temperature. Read how to fall asleep for more help. It won’t be easy breaking a disturbed sleep cycle and many things can cause you to relapse back into insomnia or wakeful nights, so it’s important to be vigilant about keeping to a routine, as well as forgiving yourself when you can’t sleep.
Look for friends or group exercise sessions since having a partner will keep you more motivated. You can also look for activities that will allow you to release some of the pent-up emotions that may be built up, such as kickboxing. Playing sports is a great way to get regular exercise, stay occupied, focus on self-improvement and meet new people. Some studies have found that people who participate in sports have somewhat fewer symptoms of depression. Choose a sport that is exhausting to quiet the chatter in your mind and leave you feeling wrung out—just don’t overdo it. Join a team or class in your area and commit to showing up to as many of these meetings as possible, even if you may not feel like going some days.
Be willing to be honest about your irritability and reclusive behavior with those you trust. They need to know it’s not personal, but that you need space or time out every now and then.
Remember that misery loves company. It can be incredibly hard to keep away from negative people as down and out as you’re feeling, but do your best to avoid them. You won’t be doing either of you a favor by confirming each other’s fears that the rest of the world is terrible.
Engage in a hobby you enjoy or think you’ll enjoy. Immerse yourself in it. It doesn’t have to be expensive or difficult. As long as it’s interesting it will serve the purpose. Care for pets. The routine involved in pets needing to be fed, groomed, and played with can be very satisfying for a depressed person. This is especially so because pets don’t provide a sense of judgment, but only return love and acceptance. Introduce structure into your everyday life. Make a schedule of what to do every day, no matter how mundane, and gradually expand this as you start to feel better. It doesn’t matter whether you work or not. A schedule can put some direction back into a day that might otherwise feel empty or aimless. [35] X Research source
As with everything else, do this gradually. One fun thing a day, such as watching a beloved comedy or reading a funny book can give you a sense of fun for a while. Make time to laugh more. This can be watching comedy skits or tv shows that make you laugh, and learn how to take time and enjoy those moments more. Schedule positive events into your life. Go out to dinner, the movies, or for a walk with friends. Take it slowly. If you used to enjoy gardening, plant a single plant. If you used to enjoy a long walk, take a short one. Gradually build up to more enjoyable experiences.
Don’t overdo volunteering. If you become involved in charity or volunteer work and you feel exhausted or used up, that’s a sign you’re overdoing it or may not even be ready to help others just yet. It doesn’t mean you won’t be able to do this, but it does mean take care of yourself first.
Name your beast. Winston Churchill called his depression his “black dog. " By turning it into a pet, he made a difficult situation into a controllable one. In naming it, you make it a condition and not a definition of who you are. You can say something like “My black dog is making me feel irritable today,” instead of saying “I’m always an irritable no-hoper. “[38] X Research source Find a role model. Think you’re alone in being depressed? Go to the library and pull out five biographies. It’s highly likely that at least one of those high-achievers suffered from depression. Do a little research online to find famous people who have overcome depression. Read about the many celebrities who are revealing their battles with depression. Read their stories. Take heart in the fact that there are others who have overcome depression, and now you have the benefit of their experiences to draw from too! Be gentle with yourself. [39] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Life isn’t a race or a competition. The reality is that you matter, you have great value as a person, and making things harder for yourself is akin to beating yourself up. Avoid obsessing about your depression or creating a shrine to it to hide behind when things all seem to hard. The feedback loop of hopelessness and despair created by being angry with yourself for being depressed will deepen your despair. Go back to naming your beast and setting it apart from who you are. Accept that the journey to wellness is a matter of baby steps. List the things that are bothering you outside of your depression. [40] X Research source It could be unpaid bills, a lack of vacations, or a tough job. In another column, write down some practical things that you think you can do to deal with the things that are bothering you. For example, find ways to pay these bills, plan a vacation, and figure out how to get a new job.
Think of this way—every thought produces a feeling and every feeling produces a behavior. When you think positive thoughts, you can begin to treat yourself kindly and do nurturing and kind things for yourself. [42] X Expert Source Vernita Marsh, PhDLicensed Clinical Psychologist, Consultant, & Speaker Expert Interview. 7 April 2022. Acknowledge the feeling will pass. This can be a very difficult step, but it’s vital because it helps you to start banishing thoughts of hopelessness. [43] X Research source List all of your good points. When you’re depressed, it’s easy to understate the positive things about yourself. Turn this around by listing everything that is good about you. Include achievements from the past and hopes for the future, however few or random they may seem. If you can’t write this list, have a trusted friend or family member start one for you. This is a list to keep building upon as you work through your depression. Self-acceptance is a vital part of recovering from depression because you acknowledge that there are good things about yourself, but also that you have challenges to overcome. This will help you stop judging yourself more harshly than anyone else. Make decisions, however small, and act on them. Again, while this is very difficult to do during depression, it is a vital element in facing the sense of helplessness that tends to overwhelm depressed persons. [44] X Research source Small decisions like getting out of bed, calling friends, or cleaning up the kitchen all add up. Once you act on them, they become achievements. Learn how to replace faulty or negative thinking by focusing on it. Ask questions such as: Am I assuming the worst? Am I condemning myself because something bad has happened? Am I focused on my weaknesses rather than my strengths? [45] X Research source It is helpful to arrange the negative thought in one column and a rationalization in another column, so that you can confront and undo the negative thinking. In one column you may write the thought: “I’m a failure,” and in the other you challenge that thought with: “I made a mistake. I’ve made mistakes in the past and things have turned out okay. I’ve also had many triumphs. " Learn assertiveness techniques once you’ve challenged the harder aspects of your negative thinking processes. Assertive techniques will allow you to find a pathway to standing up for yourself without giving in to feelings of anger, fear, or powerlessness. Knowing how to assert yourself is an important part of not falling back into depressive patterns in the future.
Replace unhappy thoughts with memories of happier times. You are always in control of what you’re thinking about. Make the choice to prefer the positive, happier memories over the unhappy thoughts.
If you believe your depression is returning, speak with your doctor, psychiatrist, or therapist right away to begin treatment.
