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5 Ways to Help Yourself Through Depression

Approximately 21 million adults in the USA experience a depressive episode at least once in their lives. Depression is among the most common mental health disorders in Naperville and around the world. It can seem like a constant weight pushing down on you, and while you may require professional help, you can also take some steps to promote your own healing. Consider some of these suggestions to navigate depression.

1. Recognize and Own Your Emotions

Recognizing your emotions and owning them is the first step. Most people will deny or downplay their feelings in the hope of sorting them out somehow or remaining strong for just a little while. Journaling and giving yourself permission to cycle through your feelings guilt-free, and without judgment is useful. Aim to identify what you are feeling, whether it is sadness, numbness, or frustration. When we name our feelings, they lose some of their powers, and we gain a bit more emotional clarity.

2. Create a Daily Routine

When you’re in a state of depression, it is easy for the days to blend together. Developing a gentle and manageable routine gives you a feeling of normalcy and structure. You do not have to go from zero to busy and packed, just start somewhere. For example, you could try waking up and going to bed at the same time each day, making your bed in the morning, or taking a short walk for 10 minutes. While small, these actions may help create a sense of control over your environment, while slowly rebuilding motivation. Developing a routine may help recover some of the structure probably stolen by depression.

3. Start Moving Your Body, Even if It’s Just a Little

Exercise has an enormous potential to benefit our mood, since it causes the body to release endorphins and combat stress. When you are in a depressed state, it may seem impossible to imagine exercising, but even a mild form of activity, such as stretching or yoga can benefit you immensely. Remember, you are not making it your fitness goal-you are making it your movement goal. Even just five minutes of physical activity could provide you with a measure of calm and peace of mind.

4. Reach Out to Someone You Trust

Depression tells you to isolate yourself. It will convince you that you’re a burden, or that no one understands. It will lie and tell you that you are better off alone. However, human connection is essential. Reach out to a close friend, family member, or mental health professional. A  professional may recommend treatments like Spravato Naperville to help with your healing.

You don't need to have all the words, or even know what you are asking. Just letting someone know that you are struggling is a huge leap forward. If you feel unable to speak, write a message.

5. Create Gentle Goals and Celebrate Little Accomplishment

Depression steals your feelings of accomplishments and makes simple tasks feel daunting, so managing your expectations and celebrating each step along the way is important. You need to set small and attainable goals, such as eating full meals or taking a shower. When you accomplish these tasks, it means you showed up for yourself, and that matters. Each win, however trivial, contributes to creating momentum.

Endnote

You don't have to go through depression on your own, but supporting yourself is a good practice. Self-care practices take commitment and effort, but they are not replacements for any professional treatment. Professionals can be supportive partners through the journey to treatment.

author

Chris Bates



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