Friday, March 22, 2024

What Should I Do If I Feel Depressed

How To Reach Out For Depression Support

The 6 Must Know Signs of Depression!

Look for support from people who make you feel safe and cared for. The person you talk to doesn’t have to be able to fix you they just need to be a good listenersomeone who’ll listen attentively and compassionately without being distracted or judging you.

Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don’t replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away.

Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.

Find ways to support others. It’s nice to receive support, but research shows you get an even bigger mood boost from providing support yourself. So find waysboth big and smallto help others: volunteer, be a listening ear for a friend, do something nice for somebody.

Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being neededboth powerful antidotes to depression.

What To Do If You Feel Depressed Tip : Talk To Someone

The simple act of talking to someone who cares about you is crucial to dealing with feelings of depression. Know that reaching out is not a sign of weakness and wont make you a burden. The person you talk to doesnt have to be able to fix you they just need to listen without being distracted or judging you.

Turn to people you trust. Talk to a close friend or family member about what youre going through. Face-to-face interactions are best for boosting your mood, so schedule an in-person chat if possible.

Rely on technology when needed. When you feel sapped of energy, you might have a harder time being motivated to hang out with friends and family in-person. However, you may find it easier to stay in touch via video, phone, or text.

Prioritize giving and receiving support. Attending a support group for people with depression can offer an opportunity to draw comfort from others who are experiencing similar issuesand offer your own support in return. Youll get to trade stories and receive coping advice from other people in the group who understand what youre going through at the moment.

Psychological Depression Symptoms Include:

  • doing poorly at work
  • difficulties with your family or home life

It’s not always possible to tell that you’re having symptoms of depression right away it can start and progress gradually. A lot of people don’t realise they’re ill and try to carry on and cope with their symptoms. Sometimes it takes a friend or family member to notice that there’s a problem.

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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.

Can I Prevent Seasonal Affective Disorder

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You may not be able to prevent the first episode of SAD. But once your provider has diagnosed you with seasonal depression, you can take steps to better manage it or even prevent it from coming back.

  • Use your lightbox: Start using light therapy at the beginning of fall, before you feel SAD symptoms.
  • Get out: Spend time outside every day, even if its cloudy. Daylight can help you feel better.
  • Eat a well-balanced diet: Even though your body may crave starchy and sweet foods, stick to nutritious choices. A healthy diet with enough vitamins and minerals can give you the proper nutrition and energy you need.
  • Exercise: Try to get 30 minutes of exercise at least three times a week. Exercise relieves stress and anxiety, which can play a role in your SAD symptoms.
  • See friends: Stay involved with your social circle and regular activities. They can provide support during the winter months.
  • Find help: Consider seeing a mental health professional whos trained in CBT. This treatment can be very effective for seasonal affective disorder.
  • Consider medications: Talk to your healthcare provider about taking an antidepressant. Medications can help if your symptoms are severe or if they continue after other treatments. In some cases, taking the medication before SAD begins can prevent episodes.

Talk to your healthcare provider to find out if starting treatment early, as a preventive measure, is right for you.

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How Do I Know If Im Sad Or Depressed

If youre sad because you lost your job, are going through a breakup, or lost someone in your life its certainly no fun, but its also pretty normal. Sadness, even extreme sadness, is a natural reaction to events like these. That said, regular sadness can also turn into depression. If the feelings dont get better over time, or if your mood starts to get in the way of your daily life, you might be developing a case of depression.

Physical changes can also affect your mood. Some examples include hormone changes due to puberty or menopause, or certain medical treatments or conditions. If you think you might be depressed, its a good idea to have a doctor review any medications youre taking and test your thyroid and other hormone levels.

If you still arent sure why youre feeling down, or if mental illness of any kind runs in your family, theres a decent chance youre experiencing depression. If you havent already done so, consider taking our free online depression test.

Build A Support Network

One of the most important things you can do to help yourself with depressionother than medication and therapyis to develop strong social support.

For some, this may mean forging stronger ties with friends or family. Knowing you can count on supportive loved ones to help can go a long way toward improving your depression.

For others, a depression support group can be key. It may involve a community group that meets in your area or you might find an online support group who meets your needs.

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Try To Eat A Healthy Diet

Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.

Antidepressants can also affect your appetite.

If you’re concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.

See tips on how to eat more healthily.

Avoid Drugs & Alcohol

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Drinking alcohol or doing drugs only make depression worse, yet many people turn to these options thinking theyll provide relief. If youre depressed, you need to stay as far from drugs and alcohol as possible.

These are just a few of the many natural ways you can help yourself beat depression. As always, in the most serious of cases, you should seek professional help, but for mild depression, these suggestions could prove beneficial for making you feel happier and more content.

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Why Do I Feel Better When I Dont Eat

Eating is something that we naturally do and we do it all the time. Some of us eat when we feel tired, when were stressed, when were bored, and so on. But often its not something were aware of. We may be distracted, and we just accept the sensation. However, if we dont eat, it means that we are not eating for physical reasons. Many people dont realize this, and so they may not realize the benefits of not eating for a long period of time. These include: Weight lossThe physical benefits of not eating for a long period of time include weight loss. If you dont eat, the body burns calories by any physical activity you do. In fact, exercise burns more calories than simply not eating.

Tip : Savor Simple Sources Of Joy

You cant just will yourself out of depression or force yourself to feel happier, but there are things you can do throughout the day to find joy, boost your mood, and ease stress.

  • Listen to uplifting music, watch funny videos online, or download episodes of your favorite sitcom.
  • Try to spend some time in naturego for a walk in the park or find a new hiking trail.
  • Help a friend or neighbor with an errand. Helping others can be just as beneficial to you as it is for them.
  • Take a class either online or in-person, listen to a lecture, or take a tour of a museum.
  • Take up a new hobby, learn to play an instrument, or write your memoirsanything that brings you a sense of joy and fulfillment.

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What Is Samhsa’s National Helpline

SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.

Meet Yourself Where You Are

Never Say These Things To Someone With Depression

Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.

The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.

Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.

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Who Is At Risk For Seasonal Affective Disorder

Seasonal affective disorder is more common in younger people and women. Youre also at higher risk if you:

  • Have another mood disorder, such as major depressive disorder or bipolar disorder.
  • Have relatives with SAD or other forms of depression or mental health conditions, such as major depression or schizophrenia.
  • Live at latitudes far north or far south from the equator. Theres less sunlight during the winter at these latitudes.
  • Live in cloudy regions.

How Is Seasonal Affective Disorder Diagnosed

If you have symptoms of seasonal affective disorder , dont try to diagnose yourself. See your healthcare provider for a thorough evaluation. You may have another reason for your depression. Many times, seasonal affective disorder is part of a more complex mental health issue.

Your provider may refer you to a psychiatrist or psychologist. These mental health professionals will ask you about your symptoms. Theyll consider your pattern of symptoms and decide if you have seasonal depression or another mood disorder. You may need to fill out a questionnaire to determine if you have SAD.

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Mental Health Conditions: Depression And Anxiety

Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

  • Feeling sad or anxious often or all the time
  • Not wanting to do activities that used to be fun
  • Feeling irritable easily frustrated or restless
  • Having trouble falling asleep or staying asleep
  • Waking up too early or sleeping too much
  • Eating more or less than usual or having no appetite
  • Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
  • Having trouble concentrating, remembering details, or making decisions
  • Feeling tired even after sleeping well
  • Feeling guilty, worthless, or helpless
  • Thinking about suicide or hurting yourself

The following information is not intended to provide a medical diagnosis of major depression and cannot take the place of seeing a mental health professional. If you think you are depressed talk with your doctor or a mental health professional immediately. This is especially important if your symptoms are getting worse or affecting your daily activities.

The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different but the following factors may increase a persons chances of becoming depressed:1

Get A Handle On Your Household Chores

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Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.

But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.

Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better.

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Whats The Difference Between Sadness And Depression

Whether youve lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down. However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.

Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing. Some common symptoms of depression include:

  • Feeling empty
  • Difficulty sleeping or sleeping more than normal
  • Changes in appetite or weight
  • Feelings of hopelessness
  • Loss of interest in hobbies or activities
  • Irritability or restlessness
  • Aches and pains without clear physical causes
  • Thoughts of death or suicide

To be diagnosed with depression, these symptoms must be present nearly all day, every day for at least two weeks.

Life Events And Depression

Research suggests that continuing difficulties, such as long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness or prolonged exposure to stress at work can increase the risk of depression.

Significant adverse life events, such as losing a job, going through a separation or divorce, or being diagnosed with a serious illness, may also trigger depression, particularly among people who are already at risk because of genetic, developmental or other personal factors.

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Other Conditions That Can Mimic The Symptoms Of Depression

Anxiety and bipolar disorder arent the only conditions that can be mistaken for depression. Just as depression can be triggered by other health problems, there are also mental and medical conditions that can mimic the symptoms of depression. These include:

Attention deficit hyperactivity disorder . Symptoms such as restlessness, trouble concentrating and staying focused, irritability, and a loss of motivation can occur in both depression and ADHD. Even if your ADHD symptoms werent recognized in childhood, that doesnt mean theyre not impacting you as an adult.

Chronic fatigue syndrome or long COVID. Persistent fatigue, changes to your sleep patterns, and difficulty focusing could also point to chronic fatigue syndrome or long-haul COVID, where the effects of COVID-19 linger even when youre no longer testing positive for the virus. While there is still a lot that medical professionals dont fully understand about these conditions, there are still things you can do to ease symptoms and improve how you feel.

Parkinsons disease. The lack of energy, slow movements, and changes to mood and memory that often accompany Parkinsons disease can look a lot like depression symptoms in older adults.

Fibromyalgia. The widespread musculoskeletal pain of fibromyalgia syndrome is often accompanied by sleep, fatigue, and mood changes that can be mistaken for depression. Other sources of chronic pain can also leave you feeling hopeless and exhausted.

Tip : Eat A Healthy Depression

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What you eat has a direct impact on the way you feel. Reduce your intake of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives or hormones .

Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.

Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these feel-good foods quickly lead to a crash in mood and energy. Aim to cut out as much of these foods as possible.

Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

Boost your mood with foods rich in omega-3 fatty acids.Omega-3 fatty acids play an essential role in stabilizing mood. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, tuna, and some cold-water fish oil supplements.

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