It’s okay not to be okay. Keep repeating those six words over and over until they mean something to you.
If you ever wonder why you feel like you can’t get out of bed, there’s no hope for you, or you experience feelings of despair, shame, and inadequacy, there’s a good chance you may have clinical depression. While it’s normal to feel sad every now and again, experiencing these feelings for weeks on end can interfere with your quality of life and relationships with others. It can also be devastating for your sleep.
As grim as life can feel, remember that help is always there when you need it. The first thing you need to know, however, is that you have the power to help yourself first and foremost. In this post, we discuss what depression is, whether self-help for depression is possible, and other ways to cope.
Why Do I Feel Dead Inside?
Experiencing persistent and overwhelming feelings of worthlessness, unhappiness, guilt, regret, and apathy are telltale signs that depression is a factor in your life.
Depression can also lead to suicidal ideations and/or self-injury. Often, it can be the result of past traumatic events, substance abuse, changes in season, and/or genetics.
Dysfunction with your brain chemistry is another risk factor, since certain neurotransmitters aren’t firing off like they should be. In some cases, depression can lead to physical aches and pains. People experiencing clinical depression can also:
Lose their desire to do things they used to enjoy
Frequently cry and/or feel lost in life
Feel anxious, broken, stressed out, or worried
Feel as if their energy has been sucked out of them
Feel invisible, like they’re a ghost
Exhibit a pessimistic attitude on life
Feel extremely low self-esteem
Have difficulty concentrating
Binge-eat, or not eat enough
Even getting out of bed in the morning can be a challenge for those with clinical depression. This is why it’s important to exercise regularly and eat a balanced diet, as well as practice stress-relieving activities whenever possible, to prevent these emotions from worsening. Don’t abuse drugs or alcohol, as these provide a temporary reprieve, but can result in long-term consequences.
How Does Depression Impact My Life and Sleep?
Another common symptom of depression is frequent oversleeping and/or insomnia. Depending on the person, it’s common to either sleep too much or not enough.
Regardless, chronic disturbed sleep is a definite sign that you’re experiencing depression. This is why one of the best things you can try doing for yourself is tracking your sleep patterns to see if anything’s off with your sleep routine, and making the necessary adjustments.
Maintaining optimal sleep hygiene is important for helping to manage feelings of depression and improve your overall outlook in life.
Go to sleep and wake up at the same time each day, and make sure you’re getting no less than seven hours of sleep per night (ideally eight or nine). Otherwise, this can have a negative impact on your mood while awake, and can worsen depression or affect your mood.
The first step in self-help for depression is acknowledging that you need help, and that’s okay.
You may feel like you’re weak or broken for admitting that you need assistance, but this couldn’t be further from the truth. In fact, it takes an immense amount of strength and courage to seek professional help when you’re struggling.
Oftentimes, people think of self-help as reading a few self-help books, attending a therapy session or two, and calling it a day.
However, true self-help for depression requires a lifelong commitment to managing the condition and relieving depression symptoms. It doesn’t mean working on your depression alone, as you should also consider professional help, whether that’s therapy, medication, or both.
Self-help, put simply, is knowing what works for you and making a plan to stick with it, no matter what life throws your way. This could look like setting realistic goals for yourself, knowing when a therapist can help, and using healthy coping mechanisms when you’re feeling low.
We’ve discussed some self-help strategies above, we’ll break them down in further detail below:
Connect with others:
When you’re feeling depressed, it can be easy to want to withdraw from the world and isolate yourself. However, this will only make you feel worse in the long run.
Spending time with others, whether that’s friends, family, or a support group, can help you feel less alone and more understood. Talking to others who have gone through similar experiences can also provide valuable insights and helpful tips to manage or fight depression.
You can start with just one person whom you trust, such as a close friend or family member. From there, you can expand your social network by joining support groups or attending community events.
Exercise:
Exercise is a great way to combat depression and manage stress, as it releases endorphins that have mood-boosting effects. Even just a moderate amount of physical activity can make a big difference. Start small by going for a walk around the block, and then build up to a more strenuous workout routine from there. You can also try other activities like yoga or swimming.
In addition to helping your mood, exercise also has other benefits that can help with depression. It can improve sleep quality, increase energy levels, and reduce stress. As your physical health improves, you’ll likely find that your mental and emotional health does as well.
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Eat a healthy diet
What you eat can have a big impact on your mood and energy levels. When you’re feeling down, it can be tempting to reach for unhealthy comfort foods. However, these will only worsen your emotional health in the long run. Eating a healthy diet, on the other hand, can help improve your mood and give you the energy you need to get through the day.
Focus on eating whole foods, such as fruits and vegetables, lean protein, and complex carbohydrates. Avoid processed foods, sugary snacks, and excessive amounts of caffeine.
Set realistic goals:
When you’re depressed, it can be hard to see past the negative thoughts and believe that things will get better. Setting realistic goals can help you focus on the positive and give you something to work towards.
Start by setting small goals that you know you can accomplish. For example, if you’ve been struggling to get out of bed in the morning, set a goal to do so for just one week. From there, you can gradually increase the amount of time you stay out of bed until you’re able to do so for a full day.
Setting goals can help you feel more in control of your everyday life and give you a sense of accomplishment.
Find a hobby:
Doing something you enjoy can help take your mind off of negative thoughts and give you a sense of purpose. When you’re feeling down, it can be hard to find the motivation to start a new hobby. However, there are many benefits to doing so, such as reducing stress, improving sleep quality, and increasing feelings of mental well-being.
Some hobbies you may want to consider include painting, hiking, gardening, or cooking. Find something that interests you and start exploring it.
Start a journal:
Writing in a journal can be a therapeutic way to express your thoughts and feelings. It can also help you work through difficult situations and make sense of your emotions. When you’re feeling depressed, journaling can be a way to explore your thoughts and feelings without judgment.
There are no rules when it comes to journaling. You can write about whatever you want, whenever you want. Just start writing and see where your thoughts take you.
Start with these, but seek professional help:
These are just a few ways to start managing your depression. Remember, it’s important to seek professional help if you’re struggling to cope with your symptoms. Depression is a serious condition that requires treatment, and there are many types of depressive disorders that can only be addressed by a professional. If you think you may be depressed, talk to your doctor. If you don’t have a doctor or counselor, read on to know how to get help for depression.
Getting Professional Help: Where to Begin
Professional help is still the best way to manage and even treat depression, but seeking it out can be difficult. If you don’t have a doctor or counselor, here are some places to start:
Your local community mental health center
In the United States, every state has at least one community center that offers counseling and other services. To find a center in your area, search online for “community mental health center” + your state.
Your primary care doctor
If you have a regular doctor, you can talk to them about your depression. They can give you a referral to a mental health professional or prescribe medication if necessary.
Your insurance company
If you have insurance, call your insurance company and ask for a list of counselors or therapists in your area.
The National Institute of Mental Health
The NIMH offers resources and information on mental illness, including depression.
The American Psychiatric Association
The APA is the largest psychiatric organization in the world. You can visit their website to find resources and information on mental health disorders, as well as understand your treatment options.
These are just a few places to start your search for professional help. If you’re not sure where to begin, Google is your friend. There are now many online directories that can help you find a counselor or therapist near you.
You can also book an online counseling session through BetterHelp.com. The website offers a convenient way to connect with a licensed professional from the comfort of your own home. You will need to provide some basic information about yourself and your symptoms, and you will be matched with a counselor who can help you.
Preparing for Your First Appointment
Once you’ve chosen a therapist or have been matched with one, it’s time to prepare for your first appointment.
It’s important to do your research on various treatment options. This way, you can work with your healthcare professional to find the best route for you. Be sure to ask lots of questions, and never feel shy about expressing any concerns you may have.
Common questions people have about treating depression include:
What are the different types of depression?
What causes depression?
How can I tell if I’m depressed?
What are the symptoms of depression?
What are the different treatment options for depression?
What are the risks and benefits of each treatment option?
What are the side effects of each treatment option?
How long will treatment last?
What can I do to help myself feel better?
Is there a cure for depression?
What should I expect from therapy?
Should I take medication for my depression?
All of these questions are valid, and your healthcare professional should be able to answer them all in detail. If they can’t, or you don’t feel like they’re giving you the time and attention you deserve, it may be time to seek out a different provider.
During your first appointment, your mental health professional will likely ask you a series of questions about your symptoms, thoughts, feelings, and behavior. He or she may also ask about your family history, medical history, and any other relevant information. This assessment is important in order to make an accurate diagnosis and develop an effective treatment plan.
You may be asked to fill out a questionnaire or take a depression test. These tools are designed to help your mental health professional get a better understanding of your symptoms and how they’re impacting your life.
Once the assessment is complete, your mental health professional will work with you to develop a treatment plan. This plan may include medication, therapy, lifestyle changes, or a combination of all three.
Your Depression Doesn’t Define You
Depression is a serious condition, but it doesn’t have to define you. With the right treatment, you can start to feel like yourself again. Remember that depression is not a sign of weakness and that it’s not your fault.
Seeking help is the best kind of medicine, whether that’s with a loved one you can trust or with a therapist. Be kind to yourself first and foremost, and know that things will get better.
If you or someone you know is experiencing a crisis, call 911 or the National Suicide Hotline ( 800-273-8255) immediately. Should you be experiencing depression and need to talk to someone, reach out to your local crisis center and/or call Info-Social at 811 to reach a social worker.
