Practical Ways to Heal If You Are Struggling With Depression

Are you feeling weighed down by the heavy fog of depression? Does each day seem like an uphill battle with no end in sight? You’re not alone.  Struggling with depression can make even the simplest tasks feel overwhelming and leave you feeling isolated. 

According to a report in the primary service area of Doylestown, 20% of adults said they have been diagnosed with a mental health condition, and out of those, 40% are not getting treatment right now. In the secondary service area, 18% of adults have reported a mental health diagnosis, with 44% of them not receiving any treatment currently.

But here’s the thing: healing is possible. In fact, there are practical steps you can take to lift yourself out of the darkness and into the light.

In this article, we’ll explore some actionable ways to help you on your journey to healing when you’re struggling with depression. Together, let’s explore how you can take control of your mental health and start living a more fulfilling life.

Read on! 

Opt for Therapy Sessions

Therapy is considered one of the truly effective ways of overcoming depression. Speaking with a professional provides valuable support and guidance. Therapy offers a safe space to explore your thoughts, identify triggers, and learn coping strategies like cognitive-behavioral therapy (CBT) or mindfulness-based therapies.

Finding the right treatment may take time, so it’s vital to communicate openly with your healthcare provider. To find such a professional, consider seeking recommendations from friends or neighbors. You can also conduct an online search using terms like “Doylestown therapist” to find a reputable therapist in your area. Remember, engaging with a therapist is a step towards understanding yourself better and mastering the skills needed to navigate anxiety more effectively.

Assess Individual Parts, Not The Whole

Depression often colors our memories with challenging emotions, making it easy to dwell on the negative. But let’s flip the script: instead of overgeneralizing, focus on the positive aspects. Challenge yourself to identify what was meaningful or enjoyable about your day or a specific event. 

Jotting down your achievements and pleasant activities can provide a tangible reminder of the good stuff. 

By breaking things down into smaller pieces, you can shift your perspective away from the overwhelming whole and towards the individual moments that brought you comfort or joy. It’s all about recalibrating your mindset to see the brighter side of things, one piece at a time.

Consider a Walk Around The Block

When you’re stuck in bed feeling like you can’t face the day, exercise might seem daunting. But here’s the thing: taking a walk around the block can work wonders for your mood. Research shows that physical activity can actually be as effective as medication in easing sadness symptoms and boosting energy levels. Plus, it might even help ward off future episodes of depression.

Even if you’re feeling low on energy, try doing the opposite of what your mood tells you. Start small with a simple goal, like taking a short stroll around your neighborhood. You might be surprised at how much better you feel afterward. 

Say No to Drugs and Alcohol

It can be tempting to turn to drugs and alcohol to bring us some relief when struggling with depression. However, these substances often just make depression worse – especially when the effects wear off. Relying on drugs and alcohol to cheer you up will also cause damage to your physical health in the long run. So try to avoid these substances. Of course, substance abuse can be a cause of depression – in which case you may need to find a way of fighting addiction before you can tackle your depression. Recovery support services like Serenity At Summit can help you explore different ways to beat substance abuse, and may even be able to integrate therapy for depression.

Set Attainable Goals

Try setting small, achievable goals instead of overwhelming yourself with a long to-do list. These bite-sized tasks can give you a sense of control and accomplishment, boosting your motivation along the way.

For example:

• Instead of cleaning the entire house, just take out the trash.
• Tackle all the laundry at once and sort it into piles for later.
• Clear your entire email inbox, and focus on addressing any urgent messages.

Once you’ve completed one small task, move on to the next. By focusing on these manageable goals, you’ll build a list of tangible achievements rather than staring at an intimidating to-do list.

Reward Your Efforts

Don’t forget to pat yourself on the back when you reach a goal, no matter how small. While you might not feel like throwing a big party, acknowledging your achievements is crucial in combating the weight of depression.

Even a simple recognition of your success can be a potent antidote to negative self-talk and overgeneralization. So, take a moment to reflect on your accomplishments and give yourself the credit you deserve. Whether it’s a mental high-five or a quiet moment of pride, celebrating your efforts is an essential step in your journey toward healing.

Wrap-Up: How to Heal When Struggling With Depression

In your battle against depression, remember that healing is possible. By implementing small lifestyle changes, seeking therapy, setting achievable goals, and celebrating your successes, you can gradually reclaim control over your mental well-being. Each step forward, no matter how small, is a victory in itself. 

So, be kind to yourself, stay resilient, and know that you are not alone on this journey. With determination and support, brighter days lie ahead.