Do you ever feel stuck, hopeless, mentally/emotionally exhausted, or unmotivated? Although these experiences are quite common, they can be symptoms of something larger.
As all things in mental health, depression is on a spectrum. It is very normal and appropriate that all humans experience a version of depression throughout our lives. Different from this depression is depressed mood. Depressed mood is when our mood is lower or we feel heavy and disinterested in most things. And on the further end of the spectrum there is clinical depression.
Regardless of where you fall on the depression spectrum, there are coping tools and strategies that can help. When I coach my clients on dealing with depression I focus on using language that supports change. An example of this is focusing on trying to feel different rather than better. When we set our expectation to ‘feel better’, we limit out ability to notice the changes that will eventually lead to us feeling better.
How do we help ourselves feel different?
Focus on completing small tasks throughout the day. Examples are brushing your teeth, taking a shower, going outside, tidying up. If these examples seem out of reach, then start with putting your toothbrush on the counter. Or putting your shoes by the door so you can easily slip them on when you are ready to go outside. Break the tasks down to as small of a step as you need.
Do something different than what you feel like doing. Usually we sit in the feeling of depression. We doom scroll, binge a show, over eat, or stay in bed. Try your best to do something else. Keep the tv off, put your phone in a different room, set timers to break up the time. You can also try to work on a creative task or something engaging. If you have an adult coloring book, work on a page. If you have been meaning to organize a drawer, start with a couple of the items on top.
Redirect your thoughts. Our brains often reinforce ideas and get stuck without any effort. Try to label your thoughts about your feeling state as 'depression thoughts'. When we get stuck on a thought, depression tends to get heavier. Instead, label the thought and then move your attention to something else. Think of upcoming events, think about a to-do list, think about a previous experience when you felt relaxed and engaged. Helping our minds consider other perspectives can be helpful in limiting the dread of depression.
These are only a few examples of ways we can help ourselves move through tough times caused by depression. It is important to seek out a mental health professional if you believe you have depression, and need help coping.
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