Five Ways to Combat Depression
Yall, depression and anxiety do not discriminate. We live in a world where trauma is commonplace and many of us have become numb to it. I know in many ways I have. Most recently, we have heard of many public figures either committing suicide or being in the family of one who commits suicide. Notably, Regina King’s son and the former Miss USA, Cheslie Kryst, died by suicide. It’s rough and hot out here and we are all feeling it at different degrees.
I want to empower you with 5 tools you can use to combat stubborn depression.
I am not promising they will be easy, because when you’re depressed you really don't want to do much of anything, right? I know. I’ve been there myself. But these are proven tips to help you at least get some relief. After practicing these consistently for 3-4 weeks with no relief, I would recommend seeing your physician to discuss options for medication.
Take natural supplements to help boost your energy, mood, and decrease anxiety. Some great options that have been helpful for many of my clients are ashwagandha, vitamin D, and vitamin B. Here’s a more detailed outline of natural supplements written by Healthline that I think will be helpful too.
Now, this is something many people ventured out to do when COVID hit us like a tsunami. Adopting a pet! Studies have shown that individuals who own pets live happier and healthier life. Pets really do provide companionship and unconditional love, which is one of the reasons that they may help to eliminate minor cases of depression, anxiety, and/or stress. Regardless if you are single or partnered up - your pet makes a positive difference in your world even if they have some behaviors you don't like. I adopted a Yorkshire terrier during the pandemic and he was so sweet to me, but ruthless with anyone else haha. Despite his behavioral issues, he personally brought me so much joy, consistency, and balance. I highly recommend getting a pet!
This is probably more important than anything, because of its impact at a molecular level…adopting a regular fitness regimen. Exercise is proven to help to treat depression, including walking or a leisurely jog. Experts believe that walking for 30 minutes each day helps to ease stress and anxiety, which often leads to depression, and can also improve cardiovascular health. Now, if you are working out consistently, have a healthy diet, and are practicing all the natural remedies, then I would say, consider seeing your physician. I’ll let you in on a personal story. I was in the midst of a personal crisis when the pandemic happened and I was full of anxiety. It was almost crippling. When I talked to my therapist she said, “sounds like depression to me”, but I was not hearing it. Yep, even the therapist didn't want to accept the diagnosis or take meds. During this trying time, I did exactly what I am suggesting here on full throttle and none of it worked. I was practicing therapy full time and I needed some relief. It wasn't until I came to the end of myself and finally tried an antidepressant that my entire world changed. The funk I tried to work myself out of was alleviated day by day as I consistently took my medication as prescribed. I was shocked. Mostly, because I could have felt better sooner and not worked myself so hard trying to feel well. The truth is, is that I had my own stigmas around taking medication [fear of becoming dependent, feeling weak… like my faith isn't strong enough] all of these things that were not true. I committed to the regiment for 6 months and then re-evaluated things. I was able to safely titrate off of my medication within a year and a half. I don't take antidepressants anymore. I used it for the season of life when I needed help. So, I say all of that to say, do what you have to do and you can safely take it and not become dependent. If all the “things” aren't working, step out and explore your options with prescription medicine. I’m not a pill pusher, but I am a believer that we should at least explore our options. Ok, I digress :)!
Find a hobby that you enjoy! If you notice you have a considerable amount of idle time, consider making better use of it by volunteering at a local hospital, at a school, or a domestic violence shelter. You could even explore a sport like volleyball, flag football, or soccer. Any of these activities can offer you personal satisfaction and enjoyment. After all, busy hands are happy hands!
Create an evening routine you can stick to. This will help improve your sleep quite a bit. The loss of sleep is one of the leading causes of stress and anxiety, which are directly related to depression. Some starting points to consider are putting your phone on DND after a certain time, using an essential oil diffuser, and adding a plant or two to your room. What has been most helpful for me is gratitude and the process of journaling, praying, and meditating before bed. It really helps me re-center and let go of the day before I hit the pillow. There’s something about connecting with God right before bed that just brings an element of peace and tranquility!
I hope you give 1 or all 4 of these tools a shot and let me know if you find success with any of them! Another practical solution is to consider the cause of your depression and try to remove it from your life. Once you identify this, you may be able to effectively eliminate depression and anxiety by getting rid of the root cause. For example, if work is stressful because of poor work-life balance, consider cutting back in exchange for more enjoyment at home, doing things you are passionate about, and time with family. If schoolwork is too demanding, consider evaluating your courses and which are most important for your education. Here’s the big one…relationships. If a relationship is what has you in a rut, consider counseling with a therapist near you or talk with your partner about what's stressing you. A wise woman once said, “honey you wouldn't be depressed if you stopped putting up with this mess!”
And as my daddy used to say, “a word to a wise is enough”.
Be well and be intentional about enjoying your life, ok?