Depression is ubiquitous, and unfortunately, a loved one in our life may struggle. When someone we love is having a difficult time, all we want to do is help, but many ask how? You can let them know you have noticed the change and express empathy.
Summer Blues: Tips and Tricks for Coping with Summer Depression
Summer has its expectations to be fun and relaxing, but if you are struggling with summer depression, it isn’t. For some people, there is a biological cause. For others, the stressors of summer can pile up and affect their mood. What makes it more difficult is that you feel like you’re supposed to have a great time. This blog can help you to make your summer easier and more enjoyable.
CBT-based Strategies for Managing Depression
Cognitive Behavioral Therapy (CBT) involves using your Thoughts to help manage your Emotions which in turn affect the way you either impulsively react or appropriately respond to a crisis or any situation. This is considered a CBT triangle- Thoughts, Feelings, and Actions. Depression may be described as feelings of "emptiness", "hopelessness", or "sadness". There are many different experiences of depression as there is uniqueness in people. Be aware of the following symptoms of Depression. Depression can show up as bodily and physical symptoms ( aches and pains that don't respond to traditional medical treatments); exhaustion; overeating or having 5 percent weight loss without intending to do so; excessive sleeping or unable to sleep enough; feeling more fidgety. Psychological symptoms include feelings of hopelessness and emptiness, maybe even anxiety. Suicidal ideations are not unusual. Social symptoms involve loss of interest in usual activities and avoiding others.
G.R.A.P.E.S. for Depression: When Life Gives You Lemons, Make G.R.A.P.E.S.
Grapes are nutritious and delicious, however we are referring to the acronym G.R.A.P.E.S. commonly used to address and combat depression. Symptoms of depression often include having feelings of sadness, even hopelessness, and lack of motivation. During times of depression, it can be helpful to follow these guidelines with the help of the following acronym, and to practice these regularly to reduce the possibility of experiencing depressive symptoms.
Let's Get Physical?: The Challenge of Movement During Periods of Depression
Depression is one of the most commonly reported mental health challenges. The need for coping skills to help manage depressive spikes, as well as chronic depression, remains important whether you are in treatment for depression or not. There are many skills that can help battle depression that use multiple methods. However, depression is also one of the most debilitating mental health challenges, as it is effective at significantly reducing motivation across many areas of life. This can include activities and/or hobbies that you once enjoyed and took pride in. This lack of motivation can also lead to a feeling of helplessness when you have the opportunity to use coping skills and other interventions. Many strategies for this include using behavioral change to help facilitate mood and thought changes. Others use cognitive approaches to help build a more factual perception of one’s self and the world. Whether you seek out supportive relationships, get back into jogging again, or reflect on the steps needed to go back to school and get that degree you want, all of these steps require a version of movement. Depression is easily reinforced by stagnation therefore movement is one of the strongest tools in your toolbox.
Managing Depression with Behavioral Activation
When experiencing depression, one may feel less energy to do anything, and the resulting tendency to socially isolate will consequently contribute to further feelings of sadness related to depression. Behavioral Activation is a skill used in Cognitive Behavioral Therapy (CBT) to help manage depression. The rationale is that purposely planning pleasurable activities will help diminish feelings of depression in the long term.
Exercise & Depression: Let’s Get Physiological, Psychological
Most of us are familiar with the groans that accompany waking up for that 6 AM workout or hustling to get in some cardio on a lunch break. Not necessarily the rush (of endorphins) we’re seeking, right? Nevertheless, we all know that exercise is beneficial towards physical and emotional well-being, and the research backs it up. Mammen and Faulkner (2013) found that there is a relationship between consistently exercising and overall improvements in mental health functioning. They discussed that when you exercise, the neurotransmitters released boost your mood. So, even when feeling down, a workout can help lift you up!
Using Self-Compassion To Be Your Best Friend
Our relationship with ourselves is often at the core of other challenges such as anxiety, depression, low self-esteem, or difficulties in relationships. How do we shift to seeing ourselves and treating ourselves the same way we treat others? If we can learn to be our own friends and practice self-compassion, we can boost our spirits and alleviate some of the struggles leading to that increased critical voice.
Valentine’s Day: Managing Feelings of Love, Longing, and Loneliness
Often when we think of Valentine’s Day we think about hearts, love, gifts, and planning. For many who struggle with anxiety or worry thoughts, Valentine’s Day can be full of worries around disappointing someone else. Worries around being alone and your future relationships can also come to mind if you do not have a partner. For those struggling with depression, cynical thoughts around the unworthiness of finding love, cynical thoughts around the commercialization of the holiday, or hopelessness around finding a partner may occur. With so many thoughts like these, it is likely that Valentine’s Day can be difficult for many!
Dealing with Depression Amongst Winter: Managing Feelings of Gloom During Gloomy Months
As the holidays end and the winter begins to ramp up, symptoms of depression can heighten as well. Living with mental illness can feel isolating and lonely, especially when negative thoughts creep into our heads telling us these things. This is why it is crucial to connect with others, especially during the winter months when symptoms are known to worsen.
5 New Year's Resolutions for Managing Depression
As holiday stress and all the other stressors courtesy of 2020 begin to lessen, it’s time to look forward into the new year. If you’re managing symptoms of depression or anxiety in the new year, we’ve come up with a few new strategies for you to implement into your 2021 plan to help you start feeling better.
Looking out for Signs of Holiday Depression & Anxiety
While the holidays can be stressful for everyone, those dealing with depression and anxiety can struggle that much more. About 1 in 5 adults will suffer from mental illness each year and the holidays can create more stress, that triggers or exacerbates those mental health conditions. One of the best ways to alleviate stress is to engage in effective self-care such as eating balanced meals, getting enough sleep, and making sure you have enough downtime.
Finding Holiday Cheer in the Midst of Holiday Stress
As the weather is getting colder and the holidays are approaching, more to-dos, deadlines, and social pressures may arise. However, there are many ways to take care of your emotional wellbeing during the holiday season. Did you know, the winter sun in Norway doesn’t rise above the horizon, the days are short and dimly lit. So the Norwegians take the opportunity to create koselig, or a cozy way of living. This tradition means getting under a blanket with a cup of tea and enjoying your time with family and friends peacefully. And koselig must be working as Norwegians have astonishingly low rates of seasonal affective disorder and depression rates during the winter.
5 Activities to Try When The Holidays Don't Feel Bright
The holidays hold a lot of pressure for many. Even if you are looking forward to the lights, food, and festivities during the holiday season, there may also be a lot of stress. Pressure to impress loved ones with the most picture-perfect meal or the greatest gift can lead to stress. Wanting to buy the best gift can lead to strains on a tight budget, and this year, the delays in packages can lead to stress and anxiety that your gifts won’t arrive on time. For many this year, feelings of sadness may also arise from being unable to be close to family during this time. Below are a few things you can do if you find yourself stressed or depressed during this holiday season.
Managing Your Mental Health During the Holidays
While the holidays may bring up thoughts of spending time with friends, delicious food, and other festivities, for others the holidays can bring up feelings of stress, anxiety, and depression. This year, these feelings may be stronger with many unable to see family and friends. If you’re experiencing stress during this holiday season, below are some coping strategies to manage increased levels of stress, anxiety, and sadness.
Physical Distancing vs. Social Distancing: Remain Socially Connected While Physically Apart
Social distancing has become crucial in order to prevent the spread of the new coronavirus. However, this can feel lonely and isolating, especially if you typically are on your own whether in your work life or personal life. For many, connecting via social media has become the new norm. Whether being on your own is something you are used to or not, the differences at present are valid and can take a toll on anyone.
10 Ways to Ease COVID-19 Anxieties
We are always encountering stressful situations and have to determine the best ways to manage these in order to reduce anxiety and fear. As the Coronavirus pandemic continues, it is easy to feel fear and anxiety, amidst a global crisis. There is uncertainty around many things at present however this does not mean that you cannot use strategies to remain in the present and turn your thoughts away from those anxieties to other thoughts as well as ideas around what the future may hold at the end of this experience. There are strategies that can be used to remain in the present moment, pushing forward through anxiety.
A Positive Psychology Approach to Managing Anxiety in Uncertain Times
Martin Seligman, one of the founding fathers of Positive Psychology, recommends the “Put It In Perspective” exercise to help refocus the brain and reduce anxiety. This practice focuses first on deciding the worst-case scenario, which our brains typically tend to do first, moves to the best-case scenario, and then settles on the most likely scenario. In this way, thoughts move from those that are irrational to those that are rational.
How Having a Plan Can Help Get You Through A Pandemic
It remains uncertain how long this pandemic will last or the true impact it will have. Additionally, we still know little about the virus itself and how it impacts our daily lives moving forward. We still need to figure out what concerns we should have, as there are so many unknowns. However, what we do know right now is that everyone is impacted by this pandemic. Thus, it is time for us all to come together for a common goal, and utilize positive coping strategies to work through the present moment and any negative feelings that arise. This notion also gives comfort as we know we are not alone, we are all experiencing this.
