How to Live with Depression

Coexisting with depression can be a challenging and isolating experience for anyone, young or old. The emptiness inside may paralyze you, making it difficult to move forward. Living with depression is a journey of rediscovering life's purpose and finding joy in every action.

Call 1900599830 (Youth Counseling Hotline) if you are thinking about suicide. If you or someone you know is contemplating suicide, you should call 1900599830 or go to the nearest emergency room.

Understanding the Symptoms of Depression. Depression is a condition in which an individual experiences persistent feelings of hopelessness and loses interest in activities that once brought them joy. This emotional state is present throughout the day and almost every day for at least two weeks. Other symptoms include:

• Loss of appetite or weight loss
• Excessive sleep or insufficient sleep
• Restlessness
• Apathy
• Fatigue or lack of energy to engage in daily activities
• Feelings of worthlessness or inappropriate guilt
• Difficulty concentrating
• Thoughts of suicide

Track Your Emotions and Activities. When you feel overwhelmed with sadness, you may begin withdrawing from regular activities such as attending school or work, visiting friends, exercising, and even showering. This could worsen your feelings or lead to more severe symptoms of depression. Keeping a record of your activities and emotions will help identify when you feel most depressed.

• Monitor the frequency of crying episodes, as crying without reason can intensify your mood.
• If you notice you’re unable to track your activities, it might indicate that depression is impacting you more than you think. Seeking help from a loved one is advisable. While self-monitoring emotions is crucial to understanding whether your symptoms reflect depression or are just a temporary mood shift, consulting others can offer valuable insight.

Consider Whether You Are Feeling Sad. Sometimes, sadness can closely resemble depression. If you've experienced a major life event, such as the loss of a loved one, you may exhibit some depression-like symptoms.

• The signs of grief and depression differ significantly. For example, feelings of worthlessness and thoughts of suicide typically don't arise during grief. However, if you experience suicidal thoughts or other serious symptoms of depression, it must be addressed immediately, regardless of the cause.
• During grief, you may still have positive memories of the deceased and continue to find joy in activities you once enjoyed. Other symptoms typically fluctuate but are less constant.
• If the emotional changes cause you significant distress or impair your daily functioning, you may be experiencing more intense grief than usual.

Regularly Consult Mental Health Professionals. Depression treatment can alleviate symptoms and improve overall well-being. Mental health professionals will help you establish a comprehensive treatment plan aimed at enhancing your mental health.

• A psychotherapist will focus on helping patients navigate difficult periods in their lives. These sessions may be short-term or long-term, often centered on problem-solving and goal-setting. The therapist will likely ask thoughtful questions and carefully listen to your responses, serving as an objective observer to help you pinpoint key thoughts and triggers. This dialogue helps you address emotional concerns and environmental factors that may contribute to your depression.
• A clinical psychologist is trained to conduct assessments and typically focuses more on mental health diagnoses. They are also skilled in applying various therapeutic techniques.
• A psychiatrist may utilize therapy and evaluations in treatment but is often consulted for medication prescriptions. In many cases, only psychiatrists can prescribe medication for patients.
• You have the option to seek treatment from multiple therapists. Psychologists and psychiatrists may refer patients to other specialists if they cannot provide the necessary treatment.

Seek Recommendations from Others. If you haven't yet consulted a therapist, consider asking for referrals from friends or family, a religious leader within your community, a local mental health center, an Employee Assistance Program (if your company offers one), or reach out to your doctor.

• You can visit the website doctor directory to search for healthcare providers in your area.
• Ensure that your counselor is licensed to practice. The most crucial factor in choosing a mental health professional is not the titles after their name but the validity of their license in the region where you live. You can refer to the Legal Document System for more information on doctor credentials.

Check If Your Health Insurance Covers Treatment Costs. Health insurance should cover mental health treatments just as it does for physical health conditions. However, it’s essential to check the specific coverage of your insurance plan. Ensure you meet with a counselor who accepts insurance payments.

Experiment with Different Types of Therapy. Cognitive Behavioral Therapy (CBT), Interpersonal Therapy (IPT), and Behavioral Therapy are three therapeutic approaches that have proven effective in the long term for patients. It’s important to try the therapy that suits you best. If you don't notice any improvement, discuss with your therapist the possibility of trying a different approach.

• Cognitive Behavioral Therapy (CBT): This therapy focuses on challenging and changing the beliefs, attitudes, and biases that contribute to depression symptoms, leading to behavioral change.
• Interpersonal Therapy (IPT): This therapy addresses changes in life circumstances, social isolation, deficiencies in social skills, and communication issues that may contribute to depression. IPT can be especially useful in dealing with specific events (e.g., the death of a loved one) that triggered a depressive episode.
• Behavioral Therapy: The goal of this therapy is to plan enjoyable activities while reducing unpleasant experiences through various techniques, including activity scheduling, self-control therapy, social skills training, and problem-solving.

Take Your Medication Regularly. Studies indicate that the most effective treatment involves both medication and psychotherapy. Antidepressants work by affecting the brain’s neurotransmitter system to address issues in neurotransmitter production or utilization. If you have a prescription, remember to take your medication regularly. Try to take it at the same time each day, and taking it with food can also be beneficial.

• If you forget to take your medication, follow the instructions on how to return to your regular schedule. Do not take two doses at once.

Monitor Medication Side Effects. Some medications may cause side effects, such as weight gain, insomnia, or other issues. If the side effects are noticeable and troublesome, keep track of the symptoms you're experiencing. Then, consult your doctor.

• Do not stop taking the medication. Be honest with your doctor or counselor about the side effects. Many people discontinue medication due to unwanted side effects, but this action could risk the return of your depression symptoms.

Be Patient. The process of choosing an effective treatment can involve several trials and errors. When working with a mental health professional, don't get discouraged if the first couple of treatments don't work; it simply means you should explore other options.

• If you feel that the medication you're taking isn't alleviating symptoms, discuss with your psychiatrist or specialist to find alternative treatments. Your doctor may prescribe antipsychotic medication alongside antidepressants if antidepressants alone aren’t sufficient.

Stay Committed to Your Treatment Plan. If the current approach is yielding positive results, it’s usually a sign that it's effectively addressing the specific symptoms you're dealing with. Stick with the treatment to prevent your depression from worsening.

• In some cases, your treatment plan might be adjusted after some time, but any changes should only be made after consulting your mental health professional—preferably the one who initially recommended the treatment. The good news is that with the right treatment, you'll be able to reduce depressive symptoms and improve your quality of life.

Create a List of People Who Can Support You. Include your therapist and/or psychiatrist, medical doctor, and a few close family members or friends.

• Be realistic about the level of support each person can provide. Your list should not rely on just one person, as expecting one individual to always be there for you is unrealistic. This can strain that person and potentially harm your relationship.
• Think about those who will offer support without judgment. Those who make you feel anxious or uncomfortable should not be part of your support network.

Share your diagnosis with supportive family or friends. You might choose to disclose your diagnosis of depression to family members or close friends. This will help them understand what you're going through. It will also show them that you are not simply ‘acting out’ but rather dealing with a medically diagnosed condition.

• Don’t hide the truth just because you don’t want to worry others. If they are family or close friends, they will want to know how you're feeling and will be willing to help you.

Only share the information you feel comfortable with. It's important to keep certain aspects of your depression private and only discuss them with your therapist. If you’re not ready to talk about it with others, like coworkers, you can simply say you’re going through a tough time but are doing your best to improve things.

Continue engaging in activities you enjoy. Living with depression can make it difficult to step outside and participate in activities, but it’s important to keep doing the things you love to build a supportive network. Look for activities you’d like to try—perhaps taking a class, volunteering at an animal shelter, or even going to a movie with friends. Set a goal to do at least one activity you enjoy each week.

Consider adopting a pet. Pets can play a vital role in your support network. The National Institute of Mental Health has recognized that pets can be beneficial for people dealing with depression. Even if you don’t feel like it, taking care of them, such as walking a dog, can provide structure and purpose.

• If pets are not allowed where you live, you can still receive therapeutic benefits by volunteering with animal protection organizations, such as PETA in Vietnam.

Treat yourself with care each day. Take some time to unwind and refresh yourself every day. It could be something small like going for a walk or watching a basketball game. Sometimes, you might opt for something grander like traveling. Make sure to give yourself something to look forward to every day.

Build your self-esteem. Developing confidence and self-worth is an essential part of managing depression.

• Create a list of your strengths and accomplishments. If you find it difficult, ask friends or family for help. Post the list on your refrigerator or bathroom mirror as a reminder of your value.
• Pay attention to personal hygiene. Taking care of your body will make you feel better both inside and out.

Try to maintain a positive attitude. When you're feeling down, it can be hard to stay positive, but adopting a positive outlook on life can help you manage depression more effectively. Challenge your negative thoughts and let them pass. Start replacing them with more positive thoughts.

• For example, if you're feeling overwhelmed by bills, replace that thought with 'I feel more in control because I've cut down on my monthly spending.' Saying this aloud can have a positive impact on your perspective.

Set goals for yourself. Motivate yourself by establishing personal goals. It's important to make these goals achievable, so start with small ones and gradually work up to bigger tasks.

• Reward yourself when you meet your goals.
• For example, plan to spend at least 15 minutes each week with someone who supports you, like a close friend or sibling. You might also set a goal to engage in two relaxing activities each week, such as going to a movie or getting a massage.

Pay attention to your creative abilities. Studies have shown a connection between depression and the suppression of creativity. When creative individuals struggle to express their emotions, they might be experiencing depression. Give yourself an outlet for creativity by painting, writing, or taking an art class.

Expose yourself to sunlight. Sunlight provides vitamin D, and numerous studies have shown that higher levels of vitamin D and sunlight can positively impact your mood. Open your curtains or step outside to feel the sun on your face and boost your spirits.

Address other health concerns. Certain health issues can worsen depression and make it harder to cope. By attending to other health matters, such as dental problems, diabetes, or high blood pressure, you ensure that your body stays in the best physical condition.

Make exercise a part of your treatment plan. Exercise is often underestimated when it comes to improving mood. Research shows that exercise can have effects similar to taking medication. This means exercise helps boost your mood and prevent depression from recurring.

• Many researchers believe the body produces neurotransmitters and hormones in response to exercise. Furthermore, exercise helps regulate sleep, contributing to better mental health.
• To start, consider taking up running or another activity that doesn't require a lot of expenses.

Work with your doctor or a personal trainer to create an exercise plan. Before beginning a new exercise routine, you should learn what type of physical activities best suit your interests, body type/strength, and any past injuries (if applicable).

• Consult with a physician to assess what level of exercise is appropriate for you.
• A personal trainer can help you identify safe and enjoyable exercises and provide the motivation to get started.

Set personal fitness goals for yourself. To stay motivated and keep up the momentum, it’s important to create a detailed plan outlining your workout methods and intensity. Set goals based on the “SMART” criteria: Specific, Measurable, Achievable, Realistic, and Timely.

Create a daily workout plan with specific time frames. You don’t need to work out excessively. Simply going to the gym or taking daily walks is enough.

Think of every workout session as a success. Regardless of how much you exercise, treat each session as a way to improve your mood and as a testament to your determination to grow.

• Even a 5-minute walk at a moderate pace is better than doing no exercise at all.

Step outside. Engage in outdoor activities to connect with nature. Gardening and walking are two activities that can be beneficial to you.

Eat more nutrient-rich foods. You should focus on consuming foods that are rich in vitamins and essential nutrients. Certain foods are specifically linked to reducing symptoms of depression. These include fruits, vegetables, and fish.

Reduce the intake of processed foods. Foods associated with worsening depression symptoms include processed foods, chocolate, sweets, fried foods, refined cereals, and high-fat dairy products. Try to eliminate these from your diet.

Keep a food journal. You might not immediately notice the effects of your diet, making it harder to observe changes in your body. However, paying attention to what you eat and how it makes you feel can help prevent you from falling into depression again.

• Write a general comment about the foods you eat each day. There’s no need to record every nutrient you consume, as though nutrition is crucial for overall health, no study has confirmed a direct link between specific nutrients and depression.
• Pay attention to when you experience particular moods (good or bad). Reflect on the food you've recently eaten and observe patterns as you become more attuned to how your food impacts your mood.

Try the Mediterranean Diet. This eating plan, named after the region where it became popular, emphasizes meals rich in legumes, dried beans, and olive oil. It also strictly prohibits alcohol consumption.

Avoid alcohol. Alcohol is a depressant and can make you feel worse. It's best to steer clear of alcohol as much as possible.

Increase your intake of Omega-3 fatty acids and folic acid. Omega-3 fatty acids and folic acid may offer certain benefits in the treatment of depression. While there is no conclusive evidence that simply using omega-3 and folic acid alone can cure depression, they can be beneficial when combined with other therapeutic methods.

Understand what causes stress for you. Make a list of all the factors that contribute to your stress. These could include family arguments, workplace confrontations, travel, or health concerns.

• Be sure to include even the small things, as they also play an important role in reducing stress. These might involve household chores or making sure you catch the bus on time.

Avoid unnecessary stress when possible. Look for ways to steer clear of specific situations that might unnecessarily trigger stress. While it may not always be possible, it is important to try to minimize stress by planning ahead or improving communication at work or with family members.

Practice yoga. Yoga is an excellent form of exercise and relaxation that can help you cope with depression. You can join a yoga class or watch instructional yoga videos at home. Set aside time each day or every few days to center yourself, stretch your body, and give yourself a moment to relieve stress.

Meditation. Relaxation techniques are another effective way to manage stress and achieve inner peace in life. Meditation simply requires a few minutes each day and a quiet space to calm the mind and rejuvenate yourself. To meditate, find a peaceful spot where you won't be disturbed for 10 to 15 minutes. Use this time to stay present, letting go of any thoughts or judgments that arise in your mind.

• Sit upright in a comfortable posture, either on a chair or the floor.
• Breathe deeply, inhaling and exhaling in a steady rhythm. Focus on the breath.
• If your mind starts wandering, gently refocus on your breath.
• Meditation requires practice, but as long as you keep focusing on your breathing, you are meditating. Don't worry if your mind drifts occasionally. Many Buddhist meditation practices center around focusing on the breath.

Journaling. When living with depression, it's important to understand your body and observe your daily habits. One way to track this is by journaling. This practice can help you understand the influence of your surroundings on your mood, energy, health, sleep, and more. Journaling can also shed light on how others affect you.

• Journaling can help you process emotions and gain insights into why certain factors evoke specific feelings.
• It's a simple activity that requires only a few minutes of your day. If you're interested, you can look up online advice on journaling or find books that guide you in the journaling process.

It's important to write daily. Try to make journaling a daily habit. Even if you only write for a few minutes, it can help you process emotions and better understand why specific things trigger the feelings you are experiencing in the moment.

Have a pen and paper ready. Make the journaling process easier by always having a pen and paper with you, or consider using a simple note-taking app on your phone or tablet, which you likely carry around with you.

Write about whatever you wish. Journaling is about putting your emotions and thoughts down on paper. Don't worry about spelling, grammar, or writing style. This is a moment where you can express anything you want, instead of striving for a perfect message. You should not be concerned with what others might think of you.

Only share what you feel comfortable with. Use your journal however you like; you can keep everything private, share some things with friends, family, or your therapist, or even create a public blog and write about anything. It's up to you and how comfortable you are with the way you choose to use your journal.

Consider acupuncture. Acupuncture is a part of traditional Chinese medicine in which needles are inserted at specific points on the body to correct energy blockages or imbalances. Consult with an acupuncture specialist to learn more about treatment options that may be suitable for you.

• There is some debate over the effectiveness of acupuncture. One study showed a connection between acupuncture and the normalization of a neuroprotective protein called glial cell line-derived neurotrophic factor, and with the efficacy of fluoxetine (the generic name for Prozac). Another study showed the effectiveness of psychotherapy. These studies provide some reliable information on the use of acupuncture as a treatment for depression, but more evidence is needed to confirm its effectiveness.
• Check with your insurance to see if they cover alternative treatment methods.

Consider using St. John’s Wort. St. John’s Wort is a relatively effective remedy available in most health food stores. It is widely considered for use due to its superior effects compared to placebos, particularly for mild depression.

• Many small-scale studies observe the effectiveness of St. John’s Wort, while larger studies tend to show that it is no more effective than a placebo.
• In the United States, the American Psychiatric Association does not recommend using St. John’s Wort for general purposes.
• St. John’s Wort can interact with other medications, reducing their effectiveness. These include oral contraceptives, antiretroviral drugs (for HIV patients), hormone replacement therapy, and immunosuppressants. Taking St. John’s Wort with other medications may lead to serotonin syndrome, a condition in which the body produces excessive serotonin. Too much serotonin can lead to symptoms such as diarrhea, fever, seizures, and even death. Always consult your doctor if you're taking other medications and inform them if you plan to switch to this remedy.
• Take St. John’s Wort according to the recommended dosage.

Use SAMe supplements. Another alternative treatment is S-adenosyl methionine (SAMe). SAMe is a naturally occurring molecule, and a decrease in its levels is linked to depression. You can increase your SAMe levels by taking this supplement orally, through intravenous injections, or by intramuscular injection. The oral form is the most widely used.

• The preparation process of SAMe is not standardized, and its effectiveness and ingredients may vary depending on the manufacturer.
• Follow the recommended dosage instructions carefully.

Be cautious with homeopathic remedies. While many people claim that homeopathic treatments are highly effective, there is little clinical evidence to support their efficacy.

• The U.S. Food and Drug Administration (FDA) has established guidelines for some homeopathic treatments, but they do not evaluate their safety or effectiveness. Therefore, even for treatments that have been proven to be effective in research, the review process may not be as rigorous as it is for FDA-approved drugs.
• The preparation of these remedies is not standardized, and their effectiveness and ingredients can differ from one manufacturer to another.
• The National Center for Complementary and Integrative Health advises caution when using homeopathic treatments and recommends consulting with a doctor to ensure these remedies are used safely as part of your treatment plan.

• Some medical conditions can cause symptoms of depression, especially those related to the thyroid and other parts of the body’s hormone system. Additionally, certain health conditions, particularly in the final stages of illness or in chronic conditions, can present symptoms that resemble depression. In these cases, it is essential to consult a healthcare professional to help identify the source of these symptoms and find ways to manage them effectively.

• If you are having thoughts of suicide, call 1900599830 immediately or go to the nearest emergency room.