Managing Depression My Way

According to The Pan American Health Organization, “Depression is a common illness affecting more than 350 million people of all ages around the world.” Depression can affect one’s work, relationships, school, and can lead to suicide. 

Even with such a grey statistic, there are ways to prevent and treat depression. One of the first steps is to talk about depression openly, reducing the stigma around mental health. Depression can be prevented and treated if more people discuss their mental health and seek proper treatment. Here is what has helped me rise above my depression. 

Coping With Mental Health Stigma  

I was concerned to share my mental health history with my husband because I was scared of what he would think of me. Would I be called crazy? Would our relationship fail because of it? Would he throw it in my face as the others have done in the past? 

Unfortunately, negative attitudes toward those who have a mental health condition are widespread. This stigma leads to discrimination, judgment, bullying, and reluctance to seek treatment or even talk about it with a professional or loved ones. 

Here are some helpful ways to cope with the stigma from the Mayo Clinic: 

• Don’t let stigma create self-doubt or shame. 
• Don’t isolate yourself. 
• Don’t equate yourself with your illness.
• Join a support group.
• Get help at school or your place of employment.
• Speak out against the stigma.

Have a Conversation 

Talking about mental health is key to the recovery process. Just talking to someone regarding how you feel is extremely helpful. Initially, I hadn’t told my husband that I had depression. I had already shared so much of my story with him and was worried I would scare him away. I told him about my extremely tough childhood and the past complicated relationships that I’d gone through. I had never shared THIS. Now I realize I could have told him sooner, and he still would have loved me the same.

I vividly recall the day I told my husband, Greg.  He sat on the edge of the bed and asked me how I was doing. I began to share everything with him . . . the words began to spill out of me. As I was telling him the story, tears started rolling down his face. I didn’t even know what to do, I started panicking, and I kept repeating “I’m not crazy! I’m not crazy! It’s just depression. Don’t leave me!” 

And at that moment, he grabbed my face, looked me in the eyes, and told me it was going to be okay. I didn’t know if I even believed him because I’ve never heard anyone say that to me. Greg said that he was there for me, and he promised to never use the word crazy in the house or towards me.  

Reach out to people you trust for the compassion and understanding you need. You don’t have to hide how you feel or what is going on inside of you. 

Seek Professional Help 

Going to a professional can help identify anything that is interfering with your life. Don’t be afraid to talk to a professional or be under a physician’s care. If your physician advises medication, it’s okay.  Like diabetes, medication may be required to regulate.

I personally decided to go to the doctor because it helped me in the past.  A good doctor will be patient and work with you to find the appropriate medication and dose that brings back the old you!

Other Ways To Manage Depression 

There are things that have helped me in the past that I have since added to my routine. I started working out again at the gym and focusing on self-care. In addition to exercise, there are other methods of self care you can add to your routine. 

The National Alliance on Mental Health lists several steps to add to your routine if you are feeling symptoms of depression: 

• Stay connected with family and friends. 
• Stick to regular eating and sleeping habits.
• Accept that you might have depression and adjust your expectations. You may not be able to accomplish as much as you used to.
• Avoid or restrict alcohol intake as it can worsen depression.
• Find purpose. Put your focus on someone or something other than yourself.
• Get a reasonable amount of sleep each night.
• Journal your thoughts each night before bed.
• Meditate to relax and refocus your thoughts (try a meditation app).

Depression affects more people than you think. If my story resonates with anyone reading this, I recommend that you talk to a friend and find a professional to talk to as well.  You don’t need to do this alone.

Please visit the sources below for more information about depression:

Let’s Talk About Depression written by The Pan American Health Organization/ World Health Organization. Website: https://www.nami.org/Blogs/NAMI-Blog/January-2018/Let-s-Talk-About-Depression

Mental Health: Overcoming the Stigma of Mental Health by the Mayo Clinic Staff: https://www.mayoclinic.org/diseases-conditions/mental-illness/in-depth/mental-health/art-20046477