Did you know 1 in 5 adults have depression at some point in their lives?
When it hits me hard I feel overwhelmed and uncertain. I’ve learned a few things that help me get through those times but I won’t say they’re a magic fix.
Instead they’re a lifeline that grounds me when everything feels crazy. Want to know what those things are and how they might help you or someone you know?
1. Just Listen
When depression hits I need to acknowledge my feelings not push them away. I’ve learned that recognising what I’m feeling is the first step. Ignoring them makes everything worse.
Instead I sit with them, I allow myself to feel sad, anxious or overwhelmed. This emotional validation is key; it reminds me it’s okay not to be okay.
One of the best tools I’ve found is journaling. The journaling benefits are huge. Writing down my thoughts helps me process what I’m going through.
It gives me a space to express myself without judgement. I can go back and read my entries and see patterns or triggers I wouldn’t have noticed otherwise.
2. Get into a Rhythm
After I’ve acknowledged my feelings I’ve found that getting into a routine is super grounding during tough times. When depression hits everything feels crazy so having a structured day helps me feel more in control. I start with my morning rituals which might be a simple cup of tea or a few minutes of stretching. These small intentional actions set the tone for the day.
As the day goes on I try to stick to a schedule even if it’s just basic tasks like showering or making meals. Each done task no matter how small feels like an achievement. It’s amazing how those small wins can lift my mood.
When evening comes around I focus on my evening unwind. I turn off the lights, turn off screens and do calming activities like reading or journaling. This signals to my brain it’s time to wind down and reflect on the day.
Getting into a routine isn’t about being perfect; it’s about creating a comforting rhythm to help me get through the heavy stuff. By sticking to these rituals I find moments of calm in the storm.
3. Ask for Help
Feeling overwhelmed by depression can make you want to hide away, but asking for help is key. I know how hard it is to share my feelings but I’ve learned that being emotionally vulnerable is a step towards healing.
When I reach out to my support networks I often find comfort in knowing I’m not alone in this. Whether it’s a close friend, family member or even a mental health professional, opening up helps to lighten the load.
Talking about how I feel helps me understand and feel better. It’s a sign of strength for me to say when I’m having a hard time.
I’ll sometimes just text someone I trust to see how they’re doing. Sometimes I set up a coffee date so we can talk more freely. Even if it’s scary, the first step is what matters.
4. Get moving
Even though it’s hard, working out really helps me feel better and fights sadness. It can make a big difference to do something as simple as going for a walk outside. When I go outside, the fresh air and change of view can really help me feel better. I often feel calm after being outside.
Endorphins are feel-good hormones that make me feel better. One of the best things about working out is that it releases them. I find that my fears and thoughts are less heavy when I make myself move, whether it’s through yoga, dancing or just a short jog.
There’s something magical about being outside. The sunlight makes me feel alive and I can almost hear the world around me waking up. Always there to tell me that life goes on, even when I feel stuck.
5. Techniques for Mindfulness
Mindfulness methods can help people who are depressed a lot. Meditation helps me deal with sadness when it starts to build up. I do something easy every day that helps me stay in the present and not worry about the past or the future.
I go somewhere quiet, close my eyes and focus on my breath. Every breath in and out helps me stay in the present and remember that I’m here right now.
Aside from that, I also do breathing techniques every day. I often use the 4-7-8 method which means I breathe in for 4 counts, hold my breath for 7 and breathe out for 8. This beat slows down my racing mind and relaxes my body.
I tell myself that it’s okay to feel stressed out while I do these things. It’s not just me.
My Final Thought
When depression hits hard, know that you’re not the only one going through it. You can get through this by being aware of your thoughts, setting up a routine, asking for help, exercising and practicing mindfulness. You may feel like you have a lot to carry but these steps can help you carry it less. Remember that every little thing helps and better times are coming. You can do this!