Practice These Coping Skills Every Day
I recommend doing many if not all of the following coping skills and techniques once a day when experiencing depression. Its important to know you probably wont be motivated to do any of them at first because depression frequently saps motivation. In other words, know that its normal to feel unmotivated until youre halfway done.
The patients I work with who frequently practice these coping skills get better.The seven techniques can be memorized with the acronym MY PEERS.
1.;Meaning: Find small ways to be of service to others.;
Find personal meaning by serving something larger than yourself. Remember service doesnt have to be big to count. Consider this, Success, like happiness, cannot be pursued; it must ensue as the unintended side effect of ones personal dedication to a course greater than oneself. Viktor E. Frankl,;Mans Search for Meaning
2. Your goals: Find workable goals that give you a sense of accomplishment.
Most people feel guilty when talking about goals because they set unreasonable or unworkable goals. A goal is workable if its:
If something goes wrong with your goal, adopt a what can I learn from this? attitude . Also, be careful when comparing your progress with others. We usually compare our biggest weakness with another persons biggest strength. This is unfair .
3.;Pleasant Events: Schedule pleasant activities or events.
4. Engagement: Stay in the present.
Continue Supporting Them And Respond To Emergencies
On a bad day, your friend might not want to leave their room. If they say something like Im going to cancel my appointment today, encourage them to follow through with the appointment.
Whether or not your friend has decided to get professional help, its important that they know they can get support from you, or other friends and family.
If you think your friend may be in danger or at risk of hurting themselves or someone else, seek help from a trusted adult or emergency mental health service immediately. Call 000 to reach emergency services and also tell someone you trust.
In more serious cases, its important to let an older/more responsible adult know whats going on. You dont have to be perfect all the time and making mistakes are inevitable and a good thing as we can learn from them.; Anzelmo
Good Relationship With Your Partner
Spending some good time with your partner will help you heal from within. Try to communicate with your partner daily about your feelings and emotions so that you don’t feel left out or the only one who takes care of your baby. Ask for your partner’s help whenever you feel the need, either physical or emotional but never hide your problems from them. They will understand and help you cope up with your postpartum stress.
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Ways To Help Yourself Through Depression
If you are going through depression, it’s best to get help from a therapist. To get the most from your therapy, you can do things to help yourself, too.
Here are five things you can do to feel better. They may seem simple, but they can help a lot.
Create A Wellness Toolbox
A wellness toolbox is a set of tools that you can use to help soothe yourself when you are feeling down.
The tools you find most helpful might not work for someone else so it’s important to carefully consider what things can help you feel your best.
Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities.
Cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.
Create a list of the activities you might try when you’re feeling bad. Then, choose an activity to try when you’re having a particularly rough time.;
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Depression And Suicide Risk
Depression is a major risk factor for suicide. Deep despair and hopelessness can make suicide feel like the only way to escape the pain. If you have a loved one with depression, take any suicidal talk or behavior seriously and watch for the warning signs:
- Talking about killing or harming ones self.
- Expressing strong feelings of hopelessness or being trapped.
- An unusual preoccupation with death or dying.
- Acting recklessly, as if they have a death wish .
- Getting affairs in order .
- Saying things like Everyone would be better off without me, or I want out.
- A sudden switch from being extremely down to acting calm and happy.
If you think a friend or family member is considering suicide, express your concern and seek help immediately. Talking openly about suicidal thoughts and feelings can save a life.
If you are feeling suicidal
When youre feeling suicidal, your problems dont seem temporarythey seem overwhelming and permanent. But with time, you will feel better, especially if you get help. There are many people who want to support you during this difficult time, so please reach out!
ReadSuicide Help, call 1-800-273-TALK in the U.S., or visit IASP or Suicide.org to find a helpline in your country.
Strategies To Help Yourself
Depressive disorders can make one feel exhausted, helpless, and hopeless. Such negative thoughts and feelings make some people feel like giving up. It is important to realize that these negative views are part of the depression and may not accurately reflect the situation. Below are guidelines adapted from the National Institute of Mental Health offering recommendations for dealing with depression. Set realistic goals in light of the depression. You may not be able to accomplish as much as you are accustomed to when you are feeling well.
Direct assistance in providing care for your loved one, such as respite care relief, as well as positive feedback from others, positive self-talk, and recreational activities are linked to lower levels of depression. Look for classes and support groups available through caregiver support organizations to help you learn or practice effective problem-solving and coping strategies needed for caregiving. For your health and the health of those around you, take some time to care for yourself.
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Most People With Depression Need Treatment To Feel Better
If you think you may have depression, start by making an appointment to see your health care provider. This could be your primary doctor or a health provider who specializes in diagnosing and treating mental health conditions . Certain medications, and some medical conditions, such as viruses or a thyroid disorder, can cause the same symptoms as depression. A health care provider can rule out these possibilities by doing a physical exam, interview, and lab tests. Your health care provider will examine you and talk to you about treatment options and next steps.
Talking to Your Health Care Provider About Your Mental Health
Communicating well with your health care provider can improve your care and help you both make good choices about your health. Read about tips to help prepare and get the most out of your visit. For additional resources, including questions to ask your health care provider, visit the Agency for Healthcare Research and Quality.
Dealing With Depression At Work: What You Need To Know
A few months ago, I told you how a quarter-life crisis catapulted me into a severe depression, and my story of recovering. The response I received from that piece since tells me that Im not alone in this plight, and that many of us have experienced a similar personal crisis. And a recent article on Forbes confirmed that more millennials are suffering from depression, anxiety, or some other form of mood disorder than ever before.
One of the hardest parts of my ordeal was that, in the midst of it all, I still had to be a functional adult and stay on top of my job responsibilities. And while there are many great books online about how to deal with depression or anxiety at work, I also want to share some suggestions based on my own experience for making it throughand even thriving.
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What Is The Biggest Cause Of Depression
Depression is one of the most widespread mental health disorders in the U.S. It can take many forms and comes with a variety of symptoms. There is not one main cause of depression, it can be genetic, but environmental influences often play a part in causing this disorder. In addition, sometimes depression is influenced by an inactivity in the brains frontal lobe or the brains inability to properly regulate mood. Causes of depression are commonly tied to other elements of ones health including: substance abuse, mental illness, medication, and a variety of medical conditions. Other major causes include stressful life events and low self-esteem. Causes of depression are unique for every individual and are often a combination of many factors.;
What To Do If You Think You Have Depression
Depression deserves to be treated with the same attention afforded any other illness, such as diabetes or high blood pressure. Likewise, the best way to figure out what is causing symptoms is to talk to a qualified professional, like your doctor. If you feel uncomfortable using the term depression, tell your doctor that you are âfeeling blueâ or âfeeling down,â and describe your personal experience and symptoms. The more specific you can be, the better your doctor can help you. The important thing is to make it a priority during your appointment and be as honest as possible so your doctor can help you.
Itâs not uncommon for a person receiving care to suffer from undiagnosed depression. Everything can feel worse than it is from their perspective adding to any daily caregiving challenges you may be experiencing. If you suspect this is the case in your caregiving situation, look for an opportunity to share your concern with them. If they are reluctant to talk about it with you, encourage a trusted friend to talk with them or consider leaving a message for their doctor regarding your concern prior to their next appointment.;;
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How To Deal With Anxiety And Depression
As you saw in the symptoms above, depression and anxiety can leave you feeling like you have no energy. You may feel fatigued. You may have physical pain. And, you might be experiencing a lack of motivation on top of it.
Even if you want to experience a positive change in your life, you may feel like you dont have the energy to make it happen. The tricky part is, those feelings might not just go away on their own. So, how do you deal with your anxiety and depression if you dont feel that you have the energy to do it?
The following tips may help you move forward:
Get A Mental Health Professional Involved
If you believe that youre struggling with anxiety or depression, it can be helpful to involve a medical professional or mental health professional. If you struggle with having the energy to make any changes in your life to begin addressing the symptoms that youre experiencing, this can be an important step.
Your doctor or a psychiatrist can talk to you about the possibilities of medications that may be able to help. This is not always the best solution for everyone, so its essential to speak with a medical professional that you trust.
Outside of medication, mental health professionals like the therapists at;BetterHelp;can help you learn coping strategies and habits that you can implement in your life to begin to address your mental health challenges.
Practice Deep Breathing
Develop A Sleep Schedule
Set Some Simple Goals For The Day
Pay Attention To What Youre Eating;;;
How To Change Your Negative Thinking Patterns
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Mild And Moderate Depression
These are the most common types. More than simply feeling blue, the symptoms of mild depression can interfere with your daily life, robbing you of joy and motivation. Those symptoms become amplified in moderate depression and can lead to a decline in confidence and self-esteem.
Recurrent, mild depression
Dysthymia is a type of chronic low-grade depression. More days than not, you feel mildly or moderately depressed, although you may have brief periods of normal mood.
- The symptoms of dysthymia are not as strong as the symptoms of major depression, but they last a long time .
- Some people also experience major depressive episodes on top of dysthymia, a condition known as double depression.
- If you suffer from dysthymia, you may feel like youve always been depressed. Or you may think that your continuous low mood is just the way you are.
If You Need To Wallow Wallow But Do So Constructively
Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.
If youre having a down day, have it. Let yourself feel the emotions but dont stay there.
Consider writing or journaling about what youre experiencing. Then, when the feelings lift, write about that, too.
Seeing the ebb and flow of depressive symptoms can be instructive for both self-healing and hope.
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Seeking Help For Depression
Get help if you’re still feeling down or depressed after a couple of weeks.
Treatments for depression include psychological therapies and antidepressants.
You can refer yourself for psychological therapies like cognitive behavioural therapy or counselling on the NHS. You don’t need a referral from your GP.
You can talk it through with your GP first if you prefer. Your GP can also tell you about antidepressants.
If you start to feel that your life isn’t worth living or about harming yourself, get help straight away.
You can:
- contact Samaritans on 116 123 for 24-hour confidential, non-judgemental emotional support
You can find mental health apps and tools in the NHS apps library.
Do Something You Enjoy
Depression can push you to give into your fatigue. It may feel more powerful than happy emotions.
Try to push back and do something you love something thats relaxing, but energizing. It could be playing an instrument, painting, hiking, or biking.
These activities can provide subtle lifts in your mood and energy, which may help you overcome your symptoms.
Research suggests people who spend time in nature have improved mental health.
Exposure to sunlight may offer some of the same benefits. It can increase your serotonin levels, which can provide a temporary mood boost .
Consider taking a walk at lunch among the trees or spending some time in your local park. Or plan a weekend hike. These activities can help you reconnect with nature and soak in some rays at the same time.
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If You Need To Talk With Someone Right Away
These organizations can help you out at any time, day or night. Theyre free, confidential, and anonymous.
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BC Mental Health Support line at 310-6789
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Crisis Line at 1-866-661-3311 or 604-872-3311
Young adults under 30 can chat online with Youth in BC at youthinbc.com. Its available every day from noon to 1am Pacific Time. You can also chat with someone via text message: see youthspace.ca