If you’re dealing with depression, there are things you can do to feel better, both with a doctor’s help and on your own. We’ll talk about ways to handle depression, like common treatments and self-care tips.
What is depression?
Depression is a mood issue that can make you feel sad, tired, achy, unmotivated, and stop enjoying things you used to like. It’s not just one thing; it covers different types like major depression, long-lasting depression, seasonal depression, and postpartum depression.
What causes depression?
No one knows exactly why depression happens, but a few things seem to play a part:
- Brain stuff: Chemicals in your brain, like dopamine and serotonin, might be off-balance.
- Tough times: Things like losing someone, trauma, being alone a lot, or big life changes can lead to depression.
- Family history: If someone in your family has depression, you might be more likely to get it too.
- Medicines: Some drugs can cause or make depression worse. For example, medicines for acne or hepatitis C have been linked to it.
- Health problems: People with ongoing pain or illnesses like cancer or diabetes can also get depressed.
- Other mental health issues: Anxiety or substance abuse often go hand-in-hand with depression.
More and more adults and young people are dealing with depression. About 1 in 10 Americans live with it, making it pretty common. Because of this, a lot of research has gone into finding ways to feel better, and good news — there are many ways to get help.
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How to treat depression
Doctors usually suggest a mix of medicine and therapy for depression. What works best for you depends on your symptoms, health history, and lifestyle. If you think you might be depressed, it’s a good idea to talk to a mental health professional or your doctor. They can figure out if you need more tests, a diagnosis, or treatment.
Medicine for depression
There are different medicines that can help with depression symptoms. Common ones include SSRIs, SNRIs, tricyclic antidepressants, and MAOIs. These work by affecting the brain chemicals that control your mood. Always talk to a doctor before starting or stopping any medication.
Therapy for depression
Therapy can give you support, help you see why you’re feeling down, and teach you ways to cope. Cognitive behavioral therapy (CBT) is especially good for depression. It helps you spot and change unhelpful thought patterns that might be fueling your symptoms.
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Things you can do yourself to cope with depression
Besides professional help, there are lots of things you can do on your own to lessen depression symptoms. Here are some strategies you can try every day:
Lean on your support system
Feeling alone is a common sign of depression. Even if it’s hard at first, staying in touch with people is super important for your mental health. There’s a clear link between having social support and feeling good emotionally. If you need to, start small – maybe a quick movie with family or coffee with a friend. Even a phone call can help you feel connected.
Your friends, family, a therapist, or even coworkers can be a big source of support. They can listen, cheer you on, and help with daily tasks when you’re struggling. If you want to expand your network, consider joining support groups where you can meet people going through similar stuff.
Take care of yourself
Taking care of your body and mind is a way to be kind to yourself, remember you’re worth love, and ease depression symptoms. Self-care can include many things on this list – exercising, eating well, resting – but it can also be anything that makes you feel good. Things like reading, painting, or taking a warm bath have all been shown to help with depression. Try to build a self-care routine so you can fit different activities into your day.
Eat well
Our physical and mental health are connected. Eating a variety of good nutrients can really help. Studies show that what you eat plays a big part in how depression starts, how bad it gets, and how long it lasts. Researchers have found a link between depression and not getting enough omega-3 fatty acids, certain vitamins, and minerals.
To make sure you’re getting enough of these nutrients, many experts suggest eating like people who follow a Mediterranean diet – lots of fish, veggies, fruits, nuts, beans, and healthy fats. It’s also good to cut back on processed foods, red meat, and sugar. Cooking healthy meals can also be a fun, creative activity that’s good for your mental health.
Get moving
Plenty of evidence suggests that physical activity can reduce depression symptoms. Exercise releases feel-good chemicals and can distract you from negative thoughts. It can also help with any physical health issues that might be adding to your depression. If you want to exercise more, try yoga, a home workout, or regular walks. Or do physical activities you already love, like hiking, swimming, or playing a sport – these can be even better for your mental health.
Spend time outside
There’s proof that just being outdoors can help with depression. For example, studies show that being in nature and sunlight can improve symptoms. Taking a walk in a park or other green space is a great way to get the benefits of being outside and moving your body. It can also be a gentle way to start exercising if you’re finding it hard to get motivated.
Get enough sleep
Sleep and depression are linked in a two-way street: bad sleep can make depression worse, and depression can mess with your sleep. So, getting good rest can really help you manage depression.
You can improve your sleep by going to bed and waking up at the same time each day. Try to create a nighttime routine that helps you relax and tells your body it’s time for sleep. This could include things like herbal tea, meditation, journaling, or deep breathing. It’s also a good idea to avoid your phone an hour before bed and make sure your room is dark, cool, and quiet.
Notice negative thoughts
Bad thoughts that keep coming back can cause or worsen depression. If you tend to overthink, learning to spot and change these unhelpful thoughts can be a useful skill. For instance, you might realize that negative ideas about your relationships are making you feel lonely and depressed. To change this, you could look for proof that it’s not true – maybe you have a happy relationship, friends who reach out, or even close coworkers.
If you want help dealing with overthinking, a mental health professional can guide you in identifying negative thoughts and teaching you ways to change or reframe them.
To sum it up
Finding ways to deal with depression can really make a difference in how you feel mentally, emotionally, and physically. Besides treatments from doctors, there are many things you can do on your own if you’re living with depression.
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