How to fight depression: Simplifying the hardest thing you will ever have to do.
- 1.) Recognize what you are going through. (“I may have depression”).
- 2.) Reach out for help. (“Someone to help you fight depression”).
- 3.) Find what works for you, change as needed. (“I have many tools to fight depression”).
- 4.) Rinse and repeat. (Do any combo or solo thing below as many times as needed, for always).
How to fight depression. What to do if your depressed.
Last time we discussed Why You Should Let Yourself Find Hope When Those Feelings of Hopelessness Creep In. In this post, we’ll explore ten powerful coping skills for learning how to fight depression that can help you regain a sense of control and find relief. Dealing with depression can be a challenging journey, but you don’t have to navigate it alone. Developing effective coping skills in learning how to fight depression is crucial for managing the symptoms and finding a path towards healing. One of the most courageous things you will do in your life is reach out for help and be willing to put in the time, energy, and effort that you need to, in order to develop coping skills to help yourself in the midst of this kind of battle.
This list is not exhaustive. Additionally, It does not appear in order of importance or due diligence. It is the sole opinion of myself and the things I have been through. When I do these things {all or in part} I do better. When I don’t do these things, my depression and anxiety start to win the battle. See more on my privacy policy.
1.) Practice Mindfulness Meditation: Being aware that you need to fight your depression and of the sun and moon and everything else.
Mindfulness meditation, a practice of staying present in the moment, can help you manage negative thought patterns and ease the symptoms of depression. Developing an awareness for what is going on internally and externally is the first thing. THIS IS HARD. Even though I didn’t learn this as a child, I had to learn how to do this as an adult. I went to therapy, I learned how to journal consistently, I began to surround myself with other people that knew how to do this, I read books. Consequently, I came to the realization that I was in charge of me. Own it. I know, it’s hard. Not feeling like yourself? Do the things you love, no longer bring you joy? Missing any joy in life? Going on for longer than you remember? There are whole lists of things to consider. Chances are, if you found me, you have looked at more than one of those lists. Realize that part of battling is you recognizing what is happening inside of you and taking a look around you.
2.) Engage Physically. One of the most overanalyzed ways to fight depression: Physical Activity.
Regular exercise releases endorphins, which are natural mood lifters. Conversely, lack of physical activity does not let this happen. Incorporating regular exercise into your routine can significantly improve your mood and overall mental state. Engaging in physical activity, whether it’s a brisk walk, yoga, weightlifting or dancing, can significantly improve your overall well-being. Besides these, many people find different ways to have short bursts of activity throughout the day. Consequently, finding what works for you and where you are at in your life makes all the difference. There are seemingly endless opinions and people out there to tell you what and how to do this. Don’t overanalyze it. A wise woman once told me that the best exercise is the one you are willing to do. Find something that you are willing to do. Do it.
3.) Seek Professional Help: Having a professional help you in the battle against depression.
Consulting with a qualified therapist or counselor can provide you with expert guidance and tailored strategies to combat depression effectively. Consider reaching out to a licensed therapist or counselor who specializes in depression. Professional support can offer you tailored coping strategies and a safe space to discuss your feelings. There are many types of counseling that can help in different ways.
4.) Develop a Supportive Network by Cultivating Supportive Relationships: having someone next to you in fighting depression.
Surrounding yourself with friends and family who offer understanding and encouragement can provide vital emotional support on your journey to recovery. Building a support network of friends and family members who understand your struggles can provide a sense of belonging and comfort during difficult times. Sometimes, you do not have any of these relationships. Oftentimes, you do not recognize when you have them. Both of these are equally painful. This is especially hard as a teenager, as you are legally bound to certain people. If you grew up within a network of people that do not foster a sense of safety for you, you may need the help of a therapists to learn how to navigate these relationships, as well as developing healthy ones. You may also need to develop relational skills in yourself. Although you may suck at this because you did not learn how to do this as a child, this does not excuse you from developing this in yourself. Be a part of your team. Find your people and be fiercely vulnerable with them {and yourself}.
5.) Challenge Negative Thoughts, Then Replace Them With The truth: Fight depression like a Jedi.
Consciously challenging and reframing negative thought patterns can help shift your perspective and gradually lessen the impact of depression on your mindset. After becoming aware of what is happening emotionally, I want you to know that you can challenge it. You may not know that you can do this. Additionally, there is something to be said for writing down or talking through a lie or a confusing moment. For instance, my depression lies to me and tells me that “I am insignificant”. When I recognize what is going on (emotional awareness) and then write it down or tell it to someone else, it gives me the option of ignoring it or paying attention to it.
Some things you can immediately recognize as a lie, my depression telling me that “I am insignificant” may stay in my head all day if I let it. But if I write it down, then write down the opposite “I matter” and why “I matter because I am me, no one else can be me”, suddenly I am challenging a very ingrained neurological lie that I have allowed to impact my actions. I am literally helping my mind to ingrain a pathway out of the negative loop to go somewhere else in my brain. There are times you may need a professional to help you do this. Sometimes you need a real friend. Sometimes journaling will help. At some point you will be able to do this in real time. Sometimes it is all of these things working together to help you take control over the battle with depression.
6.) Cultivate Self-Compassion: being kind to yourself. fight depression by telling yourself the truth.
Self-compassion can also play a crucial role in counteracting self-criticism. I’ve seen this written as the “mom friend override.” For example, if you see a child or a friend tell themselves that they are worthless, you immediately have the urge to stop them. Treat yourself with the same kindness and understanding you’d offer to that child or a friend. Replace self-critical thoughts with self-compassionate ones to cultivate a positive self-image. This is also hard. I am asking you to do another hard thing. By practicing treating yourself with the same kindness and understanding you’d offer a close friend or child, you are giving yourself the chance to change your inner thoughts. Again, I say, be on your team.
7.) Express Creativity by Pursuing Enjoyable Activities: fight depression with hobbies/activities.
Engaging in creative activities like painting, writing, or playing a musical instrument can be therapeutic. Expressing yourself creatively allows for emotional release and self-discovery. Furthermore, engage in activities that bring you joy, whether it’s a hobby, spending time with loved ones, or exploring new interests. Participating in activities you enjoy can elevate your mood and motivation. It will help you keep busy when depression comes to visit, keeping you from answering the door.
8.) Develop a Routine: fight depression with monotony.
Creating a structured daily routine can provide stability and a sense of purpose. Break your day into manageable tasks, and celebrate even the smallest accomplishments. There are endless possibilities for you to search online. Don’t let these overwhelm you. Find something that works for you and where you are at in your life. Be realistic. Are you a college student or a parent of young children? Are you retired or a working professional in the middle of your career? Your routine will be different at different points. Rather than letting things go, give yourself the grace you need to adjust your life to what is functional and doable for where you are at.
9.) Prioritize Sleep, Nutrition, and Self Care: fight depression with sleep, food, and boundaries.
Adequate sleep and a balanced diet contribute to overall well-being. Prioritize healthy habits to support your body and mind in the fight against depression. Make self-care a priority by engaging in activities that bring you joy and relaxation. Whether it’s taking a bubble bath, reading a book, or spending time in nature, self-care can be a powerful tool in managing depression. Realize though that sometimes we can distract ourselves with bubble baths and books instead of actually doing the work itself. If your staying up until four am every morning and getting only five hours of sleep because you’re taking bubble baths and reading, this isn’t self care. The point is, sometimes self care is not doing the things you would call self care and addressing your real issues otherwise your are not helping yourself.
10. Consider Medication if Needed: fight depression with another tool.
Consulting a medical professional about medication options can be helpful, especially in cases where depression is severe or persistent. Or maybe you need a serotonin reset. Rather than having a long term prescription maybe a short-term tool can be the solution you need to engage in the types of things on this list that you are unable to do. Only a healthcare provider can help you determine if this is a fit. Consult your doctor.
How can I overcome depression?
Fight.
Like your life depends on it.
It does.
Conclusion: Remember, fighting depression is a process that requires patience and determination. Each step you take towards healing is a victory. By implementing these strategies and seeking support, you’re taking important strides towards a brighter future. There’s no one size fits all when fighting depression. For some people there’s an event they can point to. A line in the sand. At this juncture this happened and now I’m stuck -> in time, it begins to erode everything (usually you see this looking back). For others, they are products of an environment. There’s no one thing that happened, it’s the way their biochemistry developed to the trauma in their childhood; they built neurological pathways within the trauma; cells trained in warfare fire like they’re in warfare, even long after.
Always, when changing the status quo, there is resistance. The comfortableness that you have come to know can be hurting you. You may have cornered yourself in this hole because it’s how you coped with trauma. You may need help. Finding effective coping skills for depression takes time and experimentation. What works for one person might not work for another, or what works for you at one point in your life may not be the same thing you need in another, so be patient with yourself as you explore these strategies. Remember that seeking help is a sign of strength, and you deserve support on your journey towards better mental health.
