Depression can be a heavy burden to carry and can be hard to understand if you are experiencing it, or to recognize it in a loved one. It can be even harder to find the help necessary to overcome it. But there is hope to be had. Understanding the signs of depression, learning how to seek and accept help, and recognizing the promise of hope all work together to help you make it through this difficult time.
1. Understanding the Signs of Depression
Depression is a common, but serious mental health condition. It can be hard to know if you – or someone you care about – is struggling with depression, but understanding the warning signs can help.
- Experiencing persistent feelings of sadness, anxiety, or emptiness
- Losing interest in activities you once enjoyed
- Withdrawing from friends, family, or activities
- Feeling extreme fatigue or having little energy
Depression doesn’t always manifest as sadness. Other physical and psychological symptoms can be an indicator of underlying depression. It’s important to remember that symptoms of depression can look different for everyone, so it may not always be obvious that someone is struggling.
It’s not uncommon for people to feel a bit down from time to time. If the feelings persist, however, and start affecting daily activities, that may be an indication of depression. The most telling sign that someone is depressed is a noticeable change in the way they function, interact with others, and go about their daily activities.
Resistance to get help is another clear sign that the person may be struggling. Changes in behavior, sleeping patterns, eating habits as well as body language can provide clues if a person is affected by depression. A depressed person may also talk about feeling worthless or hopeless.
It is important to take into account that as depression takes its toll both mentally and physically, it can become increasingly difficult for a person to admit they need help and accept help from loved ones. Reaching out and speaking to a doctor or mental health professional can help them get back on track.
If you – or someone you know – is displaying any of these signs, it’s important to reach out for help. Remember that depression isn’t a sign of weakness – it’s a treatable illness that affects millions of people.
2. Taking Action: Where to Seek Help
Finding the Right Person to Help
If you need professional help for an issue, choosing the right kind of expert can be tricky. The first thing to do when seeking a therapist or counselor is consider what kind of type of expertise you need. Mental health professionals include psychiatrists, psychologists, and social workers, among others, so figuring out which kind of professional is best for your problems is step one.
Online Resources
Going online can be a great way to research a particular type of mental health professional in your area. You can search directories that list therapists, like Psychology Today, or browse health care provider networks like Aetna. Many of these networks will allow you to filter based on particular criteria like location and type of care.
Hotlines and Support Services
If you are in immediate crisis, there are resources available to help. Services like the National Suicide Prevention Lifeline, 1-800-273-TALK (8255) provide support and guidance to those in crisis situations and can even provide help finding local services and counselors. There are also hotlines designed for particular issues like the Childhelp National Child Abuse Hotline: 1-800-4-A-Child, and the Veterans Crisis Line: 1-800-273-8255.
In-Person Outreach
If you’re uncomfortable with online resources or hotlines, you can always seek out mental health services in your community too. Ask your primary care physician for referrals to services in your area or look for local mental health outreach centers. Many cities have mental health organizations that specialize in particular areas, like treating young people or LGBTQ individuals, and offer a variety of outlets for getting help.
Community Resources
Other resources include religious organizations and charities that can provide counseling and other services free of charge. Social Services may be able to provide assistance for those with limited financial resources.
No matter which type of help you need, there are options available. Don’t be afraid to reach out and take advantage of the many sources of mental health support in your community. Doing so can help you get the help you need and start taking charge of your mental health.
3. Glimpses of Hope: Strategies to Cope
Acknowledge Your Feelings
The first step to effectively dealing with your feelings is to recognize and accept them. They are valid, and it’s okay to be feeling down. Take some time to sit with each feeling and try to understand what it’s about and what is causing it.
Identify Your Strengths
Everyone has their own strengths and abilities to use in times of crisis. Take the time to identify those things that you do well and how you can use them to better your situation. Acknowledge any small victories, as these can lead to moments of hope.
Look For Distractions
When it’s all too much, try distancing yourself from the situation. Try finding activities that can put your mind to work and help you forget your worries. Read a book, listen to calming music, draw a picture, or do anything else that takes your attention away from the present situation.
Create a Support System
Reach out to your family and friends. Don’t be afraid to express your vulnerability. Surround yourself with those who can provide you with the emotional and social support that you need. Together you can create a plan to get through this difficult time.
Set Realistic Expectations
It’s important to set achievable goals for yourself. Identify and break down tasks that can help you cope and accomplish something small each day that can help you reach these goals. Take everything one day at a time and don’t be too hard on yourself.
Find a Balanced Lifestyle
Organize your day by finding a balance between rest and activity. Incorporate healthy habits such as engaging in exercise, eating nutritious meals, and getting enough sleep. Allowing yourself to rest and be comfortable can give you moments of comfort and joy.
Stay Connected
Stay connected with those who have helped and supported you in the past. Share stories and experiences, both positive and negative. Having a strong social network can provide a strong sense of hope and connection.
4. Finding the Strength to Persevere
Everyone faces different obstacles in life. It can seem impossible sometimes to push through them and make it to the other side. It may feel like all hope is lost and you have nowhere to turn. But if you know how to find the strength to persevere, you can keep your head up and move forward.
The first step is to focus on the bigger picture. Remind yourself why you’re doing this and what you stand to gain. Reflect on times when you’ve conquered challenges in the past and use that as motivation. It’s important to look outside your own situation and try to gain a broader perspective.
Surround yourself with people who will push you in the right direction. Find friends and mentors who will challenge you and serve as a support system. Even though it’s difficult, try to take their advice if it will help you overcome your current difficulties.
- Believe in yourself. Take time to remind yourself of your worth and all of your abilities. Remember that you’re capable of anything you put your mind to.
- Set smaller goals. Breaking tasks down into more manageable pieces can make it easier to see progress and stay motivated.
- Take a break. Step away from whatever is causing you stress and take time for yourself. Relax, let go of your worries, and give yourself a refresh.
It’s important to remember that no matter how difficult things may seem, you will persevere. It’s human nature to keep striving for progress, so use that as your advantage. You can make it through anything if you’re willing to put in the work and have faith in yourself.
Depression can be a heartbreaking and overwhelming experience. But you don’t have to face it alone. Taking steps to recognize the symptoms, seek help, and create hope can be the first step towards finding a brighter future. Here’s to a world of understanding, healing, and hope.
