How to handle depression

image of person being offered support by friends while climbing mountain, after she got online counseling for depression with Foram Zaveri, learn how to handle depression with online therapy

Depression is a complex and deeply personal experience. It wears different faces, speaks in varied tones, and casts its shadow on individuals in unique ways. As a psychologist, I’ve come across numerous stories of depression, each one unique to the individual carrying it. One facet of this intricate spectrum is what’s often referred to as “high functioning depression.” It’s essential to recognize that depression doesn’t always manifest in the stereotypical image of someone who can’t get out of bed. High functioning depression, on the other hand, can be a silent struggle, hidden behind smiles and busy schedules.

Understanding High Functioning Depression

High functioning depression is a form of depression where individuals manage to maintain their external responsibilities and appear functional in their daily lives, yet internally, they grapple with persistent sadness, hopelessness, and other symptoms of depression. This duality can be particularly challenging to identify, both for the person experiencing it and for those around them.

Here are a few coping strategies to learn how to handle depression or even overwhelming sadness :

  1. Self-Compassion: Extend the same kindness and understanding to yourself that you would offer to a cherished friend. Acknowledge that confronting depression doesn’t diminish your intrinsic value. By practicing self-compassion, you can nurture self-esteem and resilience in your journey.
  2. Mindfulness and Meditation: These practices ground you in the present, curbing rumination and excessive worry and the sense of hopelessness and despair. They help you develop a stronger connection to your thoughts and emotions, fostering emotional awareness and stability.
  3. Communication: Reach out to a confidant, family member, or therapist. Sharing your emotions can lighten the load and promote empathy. Opening up allows you to receive the support and validation you deserve, aiding in your healing process.
  4. Realistic Goals: Align your expectations and objectives with your current emotional state, avoiding overextension. Setting achievable goals ensures a sense of accomplishment and prevents feelings of inadequacy during your depression recovery.
  5. Routine: Cultivate a structured daily regimen for stability and purpose. A consistent routine can provide a sense of control and predictability, which can be comforting during challenging times.
  6. Physical Activity: Regular exercise, even brief walks, can elevate mood and vitality. Physical activity releases endorphins, helping to combat depression’s emotional weight and boost your overall well-being.
  7. Rediscover Passions: Reconnect with former interests, even if immediate pleasure eludes you. The act of engagement may rekindle your fervor, offering moments of joy and a sense of purpose amid depression’s fog.
  8. Journaling: Transcribing your thoughts and emotions can provide clarity and emotional release. Journaling allows you to process your feelings and gain insights into your mental state, fostering self-awareness and personal growth.
  9. Stress Management: Identify sources of stress and develop strategies for their mitigation or elimination. Effective stress management techniques can reduce triggers and make it easier to cope with depression’s challenges.
  10. Professional Support: Consult a psychologist well-versed in depression. In my practice, I offer guidance, support, and customized coping mechanisms. Seeking professional help is a crucial step toward understanding and managing your depression effectively.

Depression, in all its multifaceted forms, presents an intricate and deeply personal journey. One facet of this journey, known as high functioning depression, exemplifies how it can quietly infiltrate lives, hidden behind smiles and busy routines. Yet, depression is a shape-shifter, assuming diverse forms, and affecting individuals uniquely.

Understanding and recognizing the signs, whether in ourselves or in those we care about, is the first step towards healing. It’s essential to remember that coping strategies exist, each a beacon of hope in the darkness. As you navigate this challenging path, embrace self-compassion, cultivate mindfulness, and seek professional guidance when needed.

In closing, I want to emphasize the importance of having an SOS plan for moments when intrusive thoughts become overwhelming. Reach out to a trusted friend or family member, and know that help is available. Depression may be relentless, but so is the human spirit, and with support and resilience, you can find your way out of the shadows towards a brighter tomorrow.

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