Breaking Free from Depression
Depression is more than just feeling sad, it’s a condition that can affect your whole life – your thoughts, feelings, and ability to cope with daily activities. But breaking free from depression is possible with proper support and strategies.
In the UK, recent statistics reveal a concerning rise in depression rates, with mental health issues now accounting for over half of the increase in disability benefit claims among working-age adults in the last 5 years. So, what’s going on?
Understanding depression
Let’s start by exploring what depression actually is.
Depression is a common mental disorder characterised by persistent sadness and lack of hope, loss of interest in activities you once enjoyed, and difficulty in carrying out typical daily tasks.
It can manifest in various ways, including changes in appetite, sleep disturbances, fatigue, and feelings of worthlessness.
Depression can be completely debilitating, and The World Health Organization identifies depression as a leading cause of disability worldwide.
Who can experience depression and why?
Depression doesn’t discriminate. It can affect anyone regardless of:
- age
- sex
- gender
- background
- ethnicity
- martial status
- sexual orientation
- education level
- income level
Many factors can contribute to the onset of depression:
Biological factors
Neurotransmitter imbalances, hormonal changes, and genetic predispositions can play significant roles. For instance, fluctuations in estrogen levels have been linked to mood changes and cognitive functions.
What we consume also directly affects our physiology – including what we eat and what we drink, along with any substances we use (or misuse).
Psychological factors
Trauma, prolonged stress, and traits like low self-esteem can increase vulnerability to experiencing depression.
Social factors
Isolation, relationship issues, financial problems, and significant life changes can trigger depressive episodes.
The modern challenge: doom-scrolling
In our digital age, “doom-scrolling” – the act of endlessly consuming short-form content and negative news online – has become prevalent. This habit can exacerbate feelings of anxiety and hopelessness, contributing to depressive symptoms.
Breaking free from depression: self-help strategies
While professional help is crucial, several self-help strategies can aid in managing and alleviating depression:
Therapeutic lifestyle changes
Engaging in regular physical activity, ensuring adequate sleep, maintaining social connections, and spending time outdoors can significantly improve mood and overall wellbeing.
Self-compassion exercises
Practicing self-kindness and mindfulness can reduce negative self-talk and promote emotional resilience. Exercises like journaling and reflection foster a nurturing relationship with oneself.
Structured routines
Establishing daily routines, such as a makeup or grooming regimen, can provide a sense of control and normalcy. These activities encourage mindfulness and boost self-esteem.
Limiting doom-scrolling
Limiting exposure to triggering content and setting boundaries for screen time are essential steps toward mental wellbeing. Setting specific times to check in with friends on social media and engaging in positive online communities can mitigate the adverse effects of constant negative news consumption.
Bibliotherapy
Reading self-help books, like “You’re Not Broken” by Dr Sarah Woodhouse, will help reassure you that cycles of dysfunctional behaviours, negative thoughts and difficult feelings are a completely normal response to what you’ve been through.
Support groups
Participating in a group offers peer support and shared experiences, fostering a sense of belonging and understanding. There are many specific groups; OCD, anxiety, personality disorders, alcoholics, overeaters, substance misuse, grief and bereavement. To find groups near you, ask in your local library or GP surgery.
The role of professional help
Breaking free from depression is a journey that doesn’t have to be taken alone.
While self-help strategies are beneficial, professional intervention is often necessary, especially for moderate to severe depression. Counselling can provide relief and equip you with coping mechanisms.
Committing to therapy has been transformative for many, allowing them to confront deep-seated issues and manage depression effectively.
Seeking help is a sign of strength, and with the right support, a fulfilling life beyond depression is within reach.
Get support today
If you or someone you know is struggling with depression, it’s important to get support.
Professional counselling offers a safe space to explore emotions, develop coping strategies, and work toward a brighter future.
Don’t suffer in silence, book a counselling session today and take the first step toward reclaiming your happiness.