Dealing with Depression

Depression is tough; it drags you down. But there’s a silver lining I once found in a quote: “the greatest gift sadness gave me was the motivation to transform.” Happiness is achievable! It’s about taking small steps towards change, and gradually, you can find your way out of the shadows. Hopefully, some of the suggestions here help in some way.

• Challenge negative, unrealistic thoughts: Our thoughts, feelings, and behaviors are interconnected. People with depression have typically developed, over time, automatic negative thinking patterns. Changing negative thought patterns can lead to changes in feelings and to more constructive behaviors. Identify negative thoughts, challenge negative thoughts, change negative thinking patterns so they become more balanced and realistic, and start to feel better about yourself.
  • “I’m a failure.” Challenge It: List some successes. More Balanced/Helpful/Realistic Thought: “I’ve succeeded before, I can again.”
  • “No one cares about me.” Challenge It: Consider times when friends or family have shown support. More Balanced/Helpful/Realistic Thought: “People have shown they care in different ways. I’m not alone.”

• Behavioural activation/pleasurable activity scheduling: Schedule activities, lock them into your diary, that make you feel less miserable and more content.

• Exercise: Extensive research, including meta-analyses, confirms exercise’s potent antidepressant effects. Just 20 minutes of daily activities like brisk walking can markedly reduce risk of depression and depressive symptoms, with more intense exercises offering even greater benefits.

• Professional support (talk therapy, medication?): Prioritise enhancing key life areas – exercise, nutrition, family dynamics, work satisfaction, and social connections – and find a mental health professional who resonates with you. Getting on top of depression isn’t simple or a quick fix, it takes time and hard work. If, after considerable effort, your depression remains resistant, medication might be a viable option. Such a step should be carefully considered alongside your therapist (e.g., psychologist) and a psychiatrist to ensure a tailored, comprehensive approach.