Source: fineartamerica
"Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’"
— Mary Anne Radmacher
Depression is a deep mental health illness that is much more than just feeling sad. It is a complicated interplay of emotional, physical, and cognitive symptoms that can disrupt everyday life. More than 280 million people worldwide are affected by depression, according to the World Health Organization. Still, its particular way of surfacing in each person can render it difficult to understand fully.
Having fought my war with clinical depression, I can relate to the depth of despair. This condition can arise from various causes, ranging from genetic predisposition to life stressors. But although going through depression seems very lonely and is incredibly overwhelming, there are ways to go through it effectively.
Understanding Depression:
Depression isn’t just a bad day or a passing feeling. It includes being sad all the time, tired, not wanting to do things, changes in eating and sleep habits, having trouble concentrating, and sometimes wanting to hurt yourself. Commonly associated with genetic predispositions, chemical imbalances in the brain, and environmental stresses, depression isn’t something you just “snap out of.”
Through my journey, I’ve found certain strategies and practices to be immensely helpful. Here,
Top 10 Practical Tips to Manage Depression:
1. Self-Care and Basic Routine
Try to maintain some sort of daily routine to add structure to the chaos.
1) Exercise and Sleep: Regular physical activity, even if it’s just a quick walk, can increase endorphins, which help relieve symptoms. Having a regular sleep schedule can also stabilize your mood.
2) Healthy Diets: Diets rich in nutrients help maintain brain function. Avoid sugar, caffeine, and processed foods.
3) Avoid alcohol and Drugs: They tend to compound depressive symptoms, even if they appear to provide an escape, however fleeting.
2. Spending Time in Nature
Nature has a therapeutic power. On days where not even one step seems achievable, note that even 10 steps outside is a win. Just breathing fresh air, feeling the warmth of the sun on your skin, or simply sitting under a tree has been shown to reduce stress and depression.
3. Connecting with Others
One of the most challenging but fulfilling things to do is stay in contact with friends and family. Depression makes you feel isolated, like no one gives a shit — but that’s not true. Just a brief chat or a shared laugh could remind you that you aren’t alone.
4. Doing Things You Enjoy
Doing hobbies or activities you enjoyed in the past may feel impossible, but it’s worthwhile to attempt. Korean dramas, reality shows, and K-pop were once a joy for me. Depression robbed that from me for many years, but slowly, I rediscovered glimmers of joy. Keep in mind that you don’t have to be good at something to enjoy it — just permit yourself to try.
5. Journaling
Writing showed me how to translate emotions, take anger and confusion, and release them. Realize that journaling isn’t just about writing down events; it’s a safe space to express how you feel about them without judgment.
6. Practice Breathing and Meditation (Wim Hof Method)
Breathing exercises and meditation are effective ways to calm your mind and alleviate stress. The Wim Hof Method focuses on deep breathing and controlled breath-holding, which can enhance oxygen flow and reduce stress levels.
1) Start by finding a comfortable position in a quiet and safe environment.
2) Take 30 to 40 deep breaths, inhaling fully through your nose or mouth and exhaling gently.
3) After your last inhale, hold your breath until you feel the need to exhale.
4) Then, take a recovery breath and hold it for 10 to 15 seconds.
5) Repeat this cycle three to four times.
Incorporating these breathing exercises can help ground you, relieve tension, and foster a sense of balance.
7. Staying Educated
Knowledge is power when it comes to understanding your depression. Use them to educate yourself about triggers, warning signs, and healthy coping. Fear and stigma are lessened through knowledge.
8. Limit Rumination
Depression frequently thrives on excessive thinking and negative self-talk. Engage in mindfulness or distraction techniques to interrupt the cycle of rumination. Remember that fixating on problems seldom leads to solutions; it merely intensifies the emotional pain.
9. Set Small, Realistic Goals
On days when your energy is low, accomplishing even a simple task—such as making your bed or going for a short walk—can feel like a win. Acknowledge these successes, regardless of how insignificant they may appear.
10. Avoid Overcommitting
Depression can turn even the simplest tasks into daunting challenges. Aim for achievable goals and avoid taking on too many responsibilities. Allow yourself to rest without feeling guilty.
My Personal Story with depression:
In my darkest moments, I felt completely disconnected from the world and even from myself. Isolation became my default state, and rumination—overthinking every mistake or perceived failure—kept me trapped in a cycle of negativity.
A significant breakthrough occurred during a conversation with my therapist, where I came to understand the importance of self-compassion. Depression had led me to believe I was unworthy of love or care, but therapy helped me challenge that belief. I started to recognize small victories, like stepping outside or finishing a task, as achievements worth celebrating.
Journaling became my therapy outside of therapy. It provided a space for me to express my frustrations, fears, and hopes. Through this practice, I discovered patterns in my thoughts and began to break free from harmful cycles of rumination.
Even after battling depression for nearly two years, some days still feel incredibly hard to navigate. On those tough days, it's especially crucial to show yourself love and compassion, as it's easy to slip back into overthinking.
Remember, depression doesn’t define you. You are more than your struggle. There will be days when hope feels distant, but even the smallest flicker of light can guide you forward. Keep fighting—because you’re worth it.