Fatigue, lack of motivation, decreased concentration, difficulty thinking, withdrawal, negative thinking… these and many more depression symptoms lead us down a path that can spiral out of control if we let it. How can we function if depression has gotten its claws in us? How can we begin to dig ourselves out of that hole?
Depression affects more than 17 million Americans each year. Researchers have found that the brain of a depressed individual does not function the same as someone who is not, particularly as it pertains to problem solving, regulation of emotions and concentration. In addition, depression can cause job loss, severed relationships, homelessnes, increased medical difficulties and an overall inability to function. Symptoms can begin as a result of a chemical imbalance, extreme stress and/or life circumstance.
So, What is there to do for depression?
Despite the reason for the depression, the good news is that DEPRESSION IS TREATABLE. As you work to decrease symptoms of depression, there are various coping mechanisms to consider. These include mindfulness, opposite action, distraction, social connectivity, nutrition, exercise, therapy, and medication management. These strategies will begin to move you out of the dark hole you feel may be closing in on you.
Mindfulness
Being present in your environment is pivotal in beginning to move out of negative thinking patterns. If you find yourself constantly perseverating on the negative and overthinking, it is important to begin to recognize this is happening and engage in some mindfulness techniques.
Grounding is a very easy mindfulness technique that you can engage in anywhere at any time. Essentially, you will attempt to be aware of your environment by using your 5 senses. Specifically, look around and find the following:
- 5 things you can see (dog, desk, phone)
- 4 things you can feel (the wind, socks on your feet, hair on your neck)
- 3 things you hear (ticking of the clock, footsteps)
- 2 things you can smell (perfume, candles, cookies)
There are variations of this as well. You can look around the environment and find various things with the same color, same shape, letters, numbers, etc. The purpose is to recenter yourself into the environment in an effort to stop negative thinking that may be prevalent and/or regulate feelings of sadness.
Distraction & Opposite Action
Once you are able to be more present in your environment, you should attempt to move forward in using other coping strategies. Distraction and opposite action can be helpful next steps.
Make a list of things that you typically enjoy doing. This list should include things you like to do both inside and outside of the home. Examples may include:
- Taking a walk
- Going outside
- Getting a snack
- Reading
- Watching a movie
- Playing a game on your phone
- Watching something on youtube/TikTok
- Cooking
- Gardening
- Going to the mall or a movie
- Going to a friend’s house
- Going to the gym
- Talking to a friend
- Playing video games
Once you have a list of at least 10 things you can participate in, choose one after you have engaged in grounding. Distraction will push you forward into completing a task that you enjoy moving you away from the depressed feelings. If you do not feel like doing any of these activities, remind yourself that it is far more beneficial to do something than to continue in the depressed feeling. Doing the opposite of what you actually want to do is the concept of opposite action. There is a great deal of research that promotes the concept of opposite action to assist you in stopping the downward spiral.
Social Connection
Connecting socially can be tough when you are feeling depressed. It can be hard enough to get through the day without falling apart; however social connection is important in moving yourself out of depression. Social connection does not need to be a party, gathering, or even going out to dinner. It can be something small.
Find your crew. Consider the people in your life really that know you and are trustworthy. Who shows up for you? What about who would be willing to come over, bring carry-out, and watch youtube with you? Who would be willing to send a text and check in on you when you are struggling? Once you have identified your crew, make plans to do things with them. They may not know what to say to help you get out of the depression but their presence and ability to interact with you is helpful in and of itself.
Nutrition and Exercise
Taking care of your physical health is extremely important in managing symptoms of depression. Are you overeating? Are you undereating? Is your diet balanced? If you begin to fall into unhealthy eating habits, your body may feel overly tired as a result of a lack of nutrients or an overabundance of calories. Think about what you are putting in your body. Each meal should have at least carbohydrates and protein. Reach out to your doctor or a nutritionist for additional support.
In addition to eating, you must move! It can be VERY difficult to find the motivation for exercise when depression symptoms are significant. If you think that taking a walk or riding an exercise bike are too much, consider walking around your house or apartment complex. If you can’t get out of the house, walk up and down the steps 5 times or walk up and down the hallway 10 times. Start small. Moving your body is a type of opposite action. You may not feel like moving but if you can do a little bit, you will begin to activate your endorphins which can assist in decreasing stress and reducing symptoms of depression.
Therapy for Depression Treatment & Medication Management
Therapy can help. If you have tried your best to decrease symptoms of depression and you are not getting relief, a depression therapist may be a good next step. Therapists can provide you with a safe space to process feelings, identify coping strategies and assist you in making small goals to move out of depression. Although there are many types of modalities, Cognitive Behavioral Therapy is a type of one type that can assist you in understanding your thinking patterns as well as how they developed. Catching negative thinking and attempting to reframe it allows you to disengage from the negative spiral and begin to find motivation to access coping mechanisms.
In addition, medication may be another avenue to pursue. If you find the coping mechanisms do not work despite your best efforts, you may need to consider the possibility of medication management. DON’T BE AFRAID OF MEDICATION!! Medication can provide you with needed relief so that you are able to access coping strategies more effectively. Many people worry that medication will cause too many side effects and won’t help. Side effects are possible but with a doctor closely monitoring you and your symptoms, you can find great success in identifying a medication that can help and improve your overall quality of life.
Don’t give up! Try Therapy for Depression Treatment in Baltimore, MD
Depression is tough and feels debilitating and exhausting, but you can find relief by working through the strategies above. You never have to go through anything alone. If you feel that you are in need of extra support Crystal Waters Counseling is here for you. We have a depression therapist who is willing and able to assist you in combating depression.
- Reach out to schedule a free consultation
- Schedule your first appointment for depression treatment
- Stop being weighed down by depression symptoms & experience relief
Other Counseling Services we Offer in Baltimore & the Washington D.C. Area
Whether it is for a child, teenager, or adult we are here to provide mental health support at our Columbia, MD-based therapy practice. Besides depression help we also offer anxiety treatment, life transition counseling, and EMDR therapy. Additionally, we provide specialized support for college students, women, and parents.