Depression can be seriously debilitating to those who have been held captive by its dark grasp.
Clinically speaking, “depression” is often used to describe depressive episodes or any number of depressive disorders that include major depression (also known as clinical depression), bipolar disorder, and others. A depressive episode is not a diagnosable disorder itself, but often occurs as part of a disorder. Only a trained professional can diagnose depression. However, one does not need to have a diagnosis to experience feelings of depression. These feelings are real and valid.
Depression is deeper than sadness. It is normal to feel sadness; we are human, and in being a healthy human, it is natural that we experience a broad spectrum of emotion, including sadness. However, when it persists beyond a few days, turning into weeks, depression may be the culprit.
Besides the prolonged feelings of anxiousness, sadness, and emptiness, depression often occurs with other symptoms, such as: lack of energy or fatigue; feelings of helplessness, guilt, or worthlessness; feelings of pessimism or hopelessness; difficulty concentrating, remembering details, or making decisions; irritability and/or restlessness; difficulty falling asleep and/or staying asleep, insomnia, or excessive sleeping; an increase or decrease in appetite; loss of interest in activities or hobbies, including sex; unexplained aches and pains; and/or thoughts of suicide or suicide attempts. It is important to note that since every person is different, each case of depression is different, so signs and symptoms will vary between individuals, as will the frequency, severity, and duration of the symptoms experienced.
Healing Starts with You
What we resist persists: Depression can be daunting to overcome. Start by acknowledging your feelings. Explore them. Sometimes this alone is enough.
Critical care: Maintain a normal routine and make self care a part of it; these are not “tasks” to be accomplished but time for you. Get enough sleep. Avoid alcohol and drugs. Exercise. Meditate. Eat healthy. Focus on what feels good.
Start small & solutions focused: Set small daily goals, such as exercising, or visiting a friend. If this seems too much, instead of focusing on the problem, focus on the solution. Have a friend visit you if you can’t visit a friend. If you can’t hit the gym or a yoga class, just get up and get moving, even if it is just walking the dog or dancing in your living room. If you can’t meditate for 15 minutes, start out with five. Build your baby steps into your routine.
Get Help: Socializing & Support
Build bridges, not walls: Misery may love company, but depression does not. You may feel like isolating yourself, but don’t. Explain to family and friends that you are in a difficult time, and encourage them to help by being available when you are ready to reach out- or by showing up at your door, ready to open the blinds, let the light in, and get you out of bed and out of the house. You are not alone.
Puppy love: Studies have shown that pet ownership can reduce depression and stress- and it doesn’t even have to be a dog or cat. If you can’t or don’t own a pet, visit a friend who has one; if that’s too big of a step right now, have your friend bring the pet to visit you.
Choosing a professional: If you decide to enlist the help of a professional, don’t be pressured to stick with the first therapist you find. Therapists are just as individual as they clients they help. You need to find one that you feel you can trust.
Despite the feelings of hopeless, there is hope to heal.