Feeling sad is normal; every one of us has felt sad sometimes, whether it is due to disappointment, anger, or losing someone. We have spent some time feeling lonely and heartbroken. But after that certain phase has passed, our mood lifts, and we move on to our lives, right?
But what if this isn’t the case? That sadness and frustration become never-ending, and they start to dominate your life, preventing you from coping with this situation as you used to. It may be because you are going towards “depression.”
More than just sadness in response to some setbacks, depression can change how you feel, think, and perform daily activities. It can disturb your ability to work, sleep, study, and enjoy your life.
Sometimes, this depression feels like frustration and irritation; it seems like the things you used to enjoy are not making you that happy now, and the small issues suddenly start to feel big. If all of these examples feel familiar, then it’s time for you to take notice.
Symptoms of Depression
There are some common signs and symptoms of depression, but it’s important to remember that one or two of these symptoms can be part of life’s ups and downs. But the more symptoms you have and the longer they have lasted, the more chances you have for dealing with depression. Some of the common symptoms include:
- Feeling sad, alone, hopeless, and empty
- Getting angry and frustrated even over small matters
- Lack of sleep
- Bad eating habits
- Always feel tired and lack of energy to do simple tasks
- Lack of interest and pleasure in the task you used to enjoy, like favorite hobbies or sports
- Sudden and unexplained physical problems like headache and back pain
- Feeling guilt, blaming yourself for past failures
- Difficulty in thinking properly and making decisions
- Avoid socializing, wanting to stay at home rather than going out and doing something new
- Suicidal thoughts
For most people, these symptoms are severe enough to disturb their daily routine tasks like work, school, job, and other social activities. So, if your symptoms have just started, don’t avoid them; instead, take action early so you can save yourself from getting worse.
How to Cope
Depression is not just your simple weakness, which you can snap out of in no time. It may drain your energy, leaving you feeling all frustrated and empty inside. But don’t feel discouraged; you can cope it with some positive changes, small lifestyle changes, and manage your feelings:
- Talk to someone you trust
We understand it is not easy to talk to someone about your feelings, especially when you are suffering from a mental health issue. However, a lot of people find sharing their experiences helpful and makes them feel better. Talking to someone and knowing someone is there for you can help in itself.
If you don’t feel like opening up to your loved ones, you can join peer support, which brings people together with shared experiences to support and help each other. You will not only be able to express your feelings but may also get inspired by listening to other experiences.
- Walk Around the Block:
You may not want to get out of bed on days when depression hits, and exercise may be the last thing you want to do. But trust us, leaving your room and getting some sunlight is all your body and mind wanted at that time.
We’re not the only ones telling you to do that, but science has also proved that exercise can reduce symptoms of depression and improve energy. According to a study (Xie, 2021), for some people, regular exercise and physical activity can be as effective as medication when it comes to reducing symptoms of depression.
So, even if you feel no energy, try to make up your mind. Even a short walk around the block is enough to clear the fog from your mind.
- Set Small Attainable Goals:
Instead of frustrating yourself with a long list of tasks, try to make smaller goals. The goals that can be accomplished easily will increase your self-control and motivation level as you know you have the stamina to reach your goals.
For example, instead of cleaning the full house today, just take the trash out. Forget the piled-up dishes on the sink; just wash essential ones for now. You can do the rest when you are feeling okay.
When you have completed one small task, set your eye on the other one and then on the other. That way, you will have all the accomplished tasks rather than the untouched things to do.
- Do the Things You Enjoy:
Depression may push you to give in your energy and make you fatigued. Try to push it back by doing something that you enjoy, something that is pleasurable and makes you happy. It could be small things like biking, hiking, or painting.
Engaging and meaningful activities will not only enhance your mood but will also motivate you to engage in such activities more, like listening to music or playing something peaceful and soothing to relax your mind and thoughts.
You can also spend some time in nature if you are a nature lover. Go out to a natural space and feel the positivity around you. Studies (Jimenez, 2021) have shown that spending time in nature can lower the risk of mental health issues and improve depressive symptoms.
- Try Mindfulness:
Mindfulness is one of the effective techniques when it comes to getting relief from mental health issues, including anxiety and depression. Mindfulness is basically the ability to be aware of your present moment.
For example, if you are eating mindfully, you will be aware of your food, its smell, its texture, and its taste. Similarly, if you are walking mindfully, you will feel the rhythm of your feet, the breeze touching your face, and the beautiful, mesmerizing nature around you.
This will make you appreciate every moment you are living and improve your sense of well-being as it connects you better to what’s happening around you. Practicing mindfulness is not something that requires special training. You can even practice it while doing your regular tasks like cooking, eating, walking, and even breathing.
Moreover, you can try some easy and quick mindfulness techniques to improve your overall well-being.
- Take Care of Yourself:
It may be hard to take care of yourself while experiencing depression, as it makes your energy level low. But taking some steps forward to taking care of yourself can make a great difference in how you feel.
Make sure you are eating and drinking properly and getting enough sleep. Try to do some physical moments. Don’t worry if you are not in the mood for exercise; simple, low-intensity activities can also enhance your mood.
Moreover, taking care of your external body is also very important, as many people avoid their hygiene when experiencing bad mental health. But small things like taking a hot bath, brushing your teeth, or simply getting out of your pajamas can also make a big difference.
Final Words
it may not be easy to take a step forward to your well-being, especially when you are going through your depressive phase. But with a little bit of hard work and believing in yourself, you can get over it. Taking a first step may seem harder, but you can start with the things that you can easily do. Like going for a walk, listening to your favorite music, or talking to your friend. This will enhance your mood for at least a few hours, which is enough to put the second step into action, like doing your pending tasks or preparing a healthy meal. By taking these small steps every day, you will soon eliminate all the depression fog around you and find yourself all happy and hopeful again.
