There seems to be a rise in mental health problems across the board. An American study reported that 25 percent of Americans suffered from moderate to severe depression this summer. Another 25 percent described themselves as having mild depression. Census Bureau and Centers for Disease Control and Prevention surveys have made similar discoveries. The Census Bureau finds that a third of Americans are now suffering from clinical anxiety and depression.
Michelle Obama, the former first lady, highlighted the issue for many when she acknowledged dealing with “low-grade depression” in August.
My job as a Washington, DC-area psychologist causes me to hear almost daily how the combination of racial unrest, economic uncertainty, and political unrest is making a lot of people feel worse than usual.
However, there is a difference between having depressive symptoms – such as sadness, fatigue, and a lack of motivation – and a full-blown major depressive episode, which can interfere with your ability to function at work and home for weeks or months at a time. It is important to consider the severity of the symptoms, their duration, and the degree to which they interfere with a person’s life when diagnosing clinical depression. There is extensive evidence to suggest that some behaviors can precipitate depression, whereas others can prevent it.
Winter can stress the coping skills of many people, so here are some strategies you can use to fight the depressive downward spiral as we head into winter.
Try to reduce your overthinking
It’s normal to think over bad things continuously when we’re feeling down, most likely to try to determine why, and how, they happened. According to research, some individuals are particularly susceptible to depression-related ruminating. Overanalyzing everything in an attempt to find a solution to their sadness, and worrying about its consequences, makes them feel worse.
It can also be helpful to identify common triggers for rumination – such as fatigue or stress – and come up with proactive alternatives, such as videoconferencing with a friend or reading a gripping book.
Regardless of how you feel, get active and socialize
People often don’t feel like getting active when they’re feeling blue. Many of my patients report having difficulties getting out of bed, and prefer staying in bed with the covers on. However, reducing movement and interaction with others can worsen a depressed mood and contribute to depression. Taking action, especially on something you value, can help you overcome depression in the opposite manner. For instance, if you are spiritually attuned to nature, planting some flower bulbs or taking a hike will have an impact.
How can we shake ourselves out of inaction? Do a step at a time, such as dressing up to go out. This sounded pathetic to a patient of mine. Many people, however, do find that taking a first step is the right approach, as Christopher Martell, psychotherapist and professor at the University of Massachusetts, says that you should congratulate yourself for taking one small step at a time.
Develop self-compassion
Depressive feelings are often accompanied by self-judgment. A large number of studies confirm that perfectionism and self-criticism fuel depression. The alternative is self-compassion.
If you notice yourself sliding into a self-critical mode, channel your own compassion by speaking to a dear friend or relative.
It’s also possible to write yourself a self-compassionate letter – as you might for a friend – and read it whenever you feel down. It can be comforting to place your hand on your heart, to hold your face or to gently stroke your arms.
Sideline thoughts of helplessness and hopelessness
When we can’t control bad things, it’s common to feel frustrated and sad.
Especially when faced with a medically and economically devastating pandemic. One of my clients told me recently that it feels powerless to do anything about the massive destruction our country is undergoing. Often, this sense of helplessness comes with a loss of hope for the future. Lauren Alloy’s decades-long research at Temple University shows that hopelessness causes depression to worsen.
A small achievement, such as making phone calls on behalf of a political candidate, can significantly lessen the sense of helplessness you feel.
Try to vividly visualize positive things that could occur or actions you could take as a way to counteract hopeless thinking. Make mental scenes involving all your senses. These strategies help lift depression.
A second way to disarm these thoughts is to imagine them passing by in your mind, as if they were leaves in a stream or clouds in the sky. Taking a step back may help you refocus on something that is more useful in the moment.
Build on your positive feelings
People occasionally experience positive moods even during times of adversity. The feeling of awe may be as fleeting as tasting a crisp apple or as deep as gazing at a valley awash in golden foliage.
Slowing down, taking a mental photo or sharing your feelings with others can help activate brain areas that reduce depression, studies have found.
It has been a tough year for many people emotionally. It has been proven that these strategies can help people prevent their low moods from turning into major depressions. Nevertheless, if your depression worsens and interferes with your daily life, you should seek professional help, which can include psychotherapy, medication, or both.
The post What To Do To Prevent Your Sadness From Becoming Depression first appeared on Arlington/DC Behavior Therapy Institute.