Navigating Depression in a Chaotic World
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In a world fraught with challenges, it's normal to feel overwhelmed, anxious, or depressed. From distressing news headlines to personal struggles, the weight of societal and individual burdens can feel insurmountable. These external stressors can trigger situational depression, a common reaction to specific events or circumstances. However, for some, these feelings persist, evolving into long-term depression that requires professional intervention.
The constant bombardment of negative news can exacerbate feelings of anxiety and despair, leaving individuals feeling powerless. Witnessing acts of genocide, economic instability, inflation, and the looming threat of climate change can evoke a range of emotions, from sadness to anger. While situational depression is often tied to external triggers, long-term depression may have no discernible cause, significantly impairing daily functioning.
Common signs of depression are persistent sadness or low mood, loss of interest or pleasure in activities once enjoyed; Sleep disturbances, such as insomnia or excessive sleepiness, feelings of fatigue and a lack of energy and changes in appetite. But, depression can also show up in physical symptoms like persistent headaches or muscle pain, digestive issues, increased irritability or anger rather than sadness. You may notice cognitive changes like difficulty concentrating or making decisions. Mood shifts like heightened sensitivity to rejection or increased risk-taking behaviors.
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Managing depression requires proactive steps which can be tough when you’re feeling down. Activities like exercise, meditation, and hobbies can elevate mood. Even taking a 15-minute walk is known to support mood enhancement. Limiting exposure to negative news and establishing a daily routine can provide stability and reduce feelings of overwhelm. Face it, you know what’s going on; doom scrolling does make it worse. Seeking support and connection from friends and family is essential. If all else fails, and you have resources, try talking to a therapist.
When you’re feeling low, it’s natural to not want to talk about the things that are bothering you. Even culturally some of us might feel that you can “struggle through it”, “just get over it”, or have a glass of wine to take the stress away. But keeping things locked in your head creates more distress within your mind and body. Talking can be a way to explore your thoughts and feelings without judgment. There are the stories going on in the world as well as things that may have happened for you that you might not know how to cope with. Don’t get me wrong, there are some things going on that it might seem that there is no amount of coping that might help. Coping strategies doesn’t mean forgetting - it means sorting a way for you to manage things better to stay engaged in life and fight the good fit. Engaging with a therapist, does not have to be forever but is one way to navigate through.
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Managing Depression: Five Tips
While navigating depression, whether situational or long-term, can feel daunting, there are steps you can take to manage your symptoms and improve your overall well-being. Here are five helpful tips:
Reach Out for Support: Don't hesitate to lean on friends, family members, or support groups for emotional support. Talking to someone you trust can provide comfort and perspective during difficult times.
Prioritize Care for Yourself and Those Around You: Make care a priority by engaging in activities that promote relaxation and well-being, such as exercise, meditation, or hobbies you enjoy. Taking care of your physical health can also have a positive impact on your mental health and doing it with others supports your community. Even saying hello to your neighbor might give an unintended boost and may be a reminder that there are good things in the world. Donating some can goods; working in a mutual support effort. Things that take you out of your head and into action, sometimes can shake the blues.
Limit Exposure to Negative News: While it's important to stay informed about current events, consuming excessive negative news can fuel feelings of anxiety and depression. Set boundaries around your media consumption and prioritize sources that provide balanced coverage.
Establish a Routine: Set an alarm and get out of bed. Creating a daily routine can provide structure and stability, which can be particularly beneficial when struggling with depression. Set regular meal times, bedtime, and incorporate activities that bring a sense of purpose and accomplishment.
Seek Professional Help: If you're struggling to cope with depression, don't hesitate to seek help from a mental health professional. A therapist can provide personalized support and therapeutic interventions to help you navigate your emotions and develop coping strategies.
Written by Matt Salcedo-Kinsey, LMSW (he/him)
Matt Salcedo-Kinsey, LMSW, is a clinician who believes in confronting suffering with curiosity and advocating for his clients to foster healing and strength. He specializes in working with adults experiencing various mental health challenges, including depression, anxiety, schizophrenia, bipolar disorder, and personality disorder.
