Ways to Help with Depression

Hello! October is Depression Awareness Month and I wanted to provide some information about it. Depression doesn't look the same from person to person, and there are many reasons for depression. Depending on the cause, the treatment will differ.

Some depression is caused by a chemical imbalance, others by grief, others by trauma, and this year we also factor in Covid. Figuring out what is causing the depression is the first step to creating a plan to help, especially as we are heading into the winter months which may cause more feelings of isolation due to Covid restrictions. 

While each plan will differ, there are some ways to help all depression, no matter the cause of the depression-

Movement- all types of movement helps. It could be going for a walk, cleaning the house, stretching, or putting on some music and letting your body sway with the beat. 

Nature- being out in nature helps us feel more connected and grounded. Even just going to a park and sitting under a tree's shade can help us feel a little lighter. In the winter months this is more difficult, but I encourage people to bundle up and still get outside. 

Connection- finding others to connect with. Talking, doing something together, or just knowing someone is there on the other end of the line who cares. Pets are another great source of connection, so pet them frequently!

Routine- find an empowering routine that works and sticking to it. If it feels empowering, it will be healing. If not, the routine will be an avoidance tactic, which is not healing. Think about your mornings or evenings- do you have a routine that feels good?

Self-talk and beliefs- Notice the way you are talking to yourself. Is it the way you would talk to a loved one? Are there limiting beliefs that start as "I am never going to be able to..." or "I am not good enough to..."? Or maybe there are thoughts that are just negative like "I am so stupid", "I don't deserve to be happy", or "I am always going to feel like this". These thoughts are not accurate, and can be changed. Changing our thoughts can have a drastic improvement in our feelings and beliefs about ourselves.

Disconnecting from social media- research is showing more and more that social media often increases depressive symptoms (and anxiety symptoms). As Bill Murray points out, "social media is training us to compare our lives, instead of appreciating everything we are."

Food- research is also showing that what we eat has an impact on our mood (since our gut health is so intertwined with mood and other aspects of health). Notice how you feel after eating certain foods, and limit sugars and processed foods to help your mood. Eating more greens, vegetables, fruits, whole grains, and omega-3 rich foods can also help (as well starting a good probiotic). 

Supplements- especially increasing Vitamin D as we head into the winter months and sun exposure will be less.

Sleep- getting a good night's rest consistently is also an important piece in helping depression feel more manageable. 

I am encouraging everyone to make a list of things they can do to help themselves over the winter months in case they start to feel more down. Keep this list nearby so you can reference it if you start to notice signs of depression sneaking up.

While these are all great ideas for anyone managing depression, it is also important to make sure you have a professional support team helping you. Talk with your doctor or therapist about how you are feeling so they can help more specifically to meet your needs. 

I will leave you with this quote I love from Andrew Solomon "Dealing with depression effectively is a mark not of weakness, but of strength."

Thanks for reading and being in connection with me,

Steph