‘All it takes is a beautiful fake smile to hide an injured soul, and they will never notice how broken you really are” Robin Williams
I had no idea I was suffering from depression.
I just remember thinking to myself ‘I never FEEL anything any more’.
I could clearly remember back to a time when I used to get excited about everyday things. When the smell of flowers blooming in springtime would fill me with joy, or when I got dressed up for a night out. And it was puzzling to me. I felt nothing. And I had no idea what I was experiencing was depression.
18 Signs You May Have Depression & How To Reduce Its Effects
It is completely possible to get out of bed everyday, finish a full day’s work and be depressed. It is absolutely possible to smile, appear as if your life is 100% together and be depressed.
Not everybody with depression is unable to get out of bed or function, although that is definitely one way depression presents itself.
If you feel like something just isn’t right. If life feels like a struggle… read on.
What is depression?
Depression is common and affects around 5% of the world’s population at any given time.
Depression is a mood disorder where you feel ongoing sadness and disconnection from your feelings. You lose interest in things you’ve always enjoyed. You may find it a struggle to carry out normal day-to-day activities and you may feel like life isn’t worth living any more.
Personally, I would describe it as the absence of joy.
Depression is real. It does not mean you are weak.
Depression involves complex changes in your brain and is not something you can simply ‘snap out of’ or ‘get over’.
How do I know if I am depressed? Here are 18 signs that you might be experiencing depression.
18 SIGNS OF DEPRESSION
1. Withdrawing from your family and friends
2. Feeling sad, empty or hopeless about the future
3. Losing interest in things you’ve always enjoyed doing
4. Not socialising or leaving the house if you can help it. Staying home a lot.
5. Unable to focus or concentrate or make decisions
6. Unable to function or be productive at work or school
7. Using drugs or alcohol to improve your mood or get through the day
8. A change in sleep patterns – sleeping too long or unable to sleep
9. Feeling exhausted and tired. Unable to find motivation to carry out simple tasks
10. Appetite changes. You may feel unable to eat or you are eating more than usual. If you are losing or gaining weight this can be a sign.
11. Inability to cope, feeling angry, irritable or frustrated
12. Everything has slowed down. Your thinking, your speech. You don’t seem able to connect to your brain easily.
13. You may feel anxious or restless in normal situations.
14. You fixate on events from the past and feel low self-worth.
15. You feel pain or physical unwellness that has no obvious explanation
16. You have recurrent thoughts of death, suicidal thoughts or attempting suicide
17. You have lost interest in sex
18. Your memory is fading and you are very aware that you cannot remember things that used to be very clear.
12 Tips To Help You Reduce The Effects Of Depression
Here are 12 tips to help you reduce the effects of depression
1. Reduce your negative thoughts
Your inner critic, your overthinking or catastrophizing mind, causes your brain to anticipate or ruminate on the negative.
Begin to reframe these negative thoughts. Instead of thinking “This is a nightmare! I can’t do this” Stop, breathe and change that thought to “What is the first step I can take to get through this.”
2. Reduce your anxiety
Be more aware of when you feel anxious and make a conscious effort to change this pattern.
Move your body regularly with any type of exercise. This is a huge positive for your nervous system as you release the anxiety held in the body.
Learn to breathe deeply, slowly and consciously, to release the tension held in your body.
3. Participate in safe social settings
When you are depressed you will often avoid being social. So finding ways to connect with others is important.
Schedule social time into your week with people you know are on your side and have your back. Put these times in your diary so that it is an official date!
Volunteer with an organization that resonates with you and where you will be guaranteed to spend time with others.
Join a support group with others who are experiencing similar challenges to yourself.
4. Create a daily routine
Having a routine can be super beneficial for mental health. Knowing what each part of your day will bring is comforting and reduces anxiety, stress and overwhelm.
5. Exercise regularly
The benefits of exercise on your mental health are HUGE so if this is something you’ve avoided, start small. You don’t have to sign up to the gym or run a marathon. Start with a 10 minute walk every day and increase this when it feels good to do so. Find a friend to walk with too. It will help you to keep going and is another chance to socialise.
6. Get more sleep
Depression can involve disturbed sleep patterns so make sure you are doing everything you can to get the best quality sleep. Set yourself a reasonable bedtime every night and ensure your bedroom has a calm, quiet, uncluttered vibe. Turn off screens well before bed time too!
7. Less caffeine
Some caffeine in the morning is okay but try to reduce the amount you are having and don’t have caffeine in the afternoon or evening. Caffeine is a stimulant and it will keep you awake rather than allowing you a good night’s sleep.
8. Try natural remedies
St John’s Wort is a natural antidepressant that may help the symptoms of depression. Always consult your healthcare provider before taking any new supplements.
9. Spirituality
Practice meditation, daily gratitude, yoga. Do a reiki course. Connect in with your higher self and feel love from within. Connecting with your spiritual side lowers stress and brings more awareness to your thoughts, reactions and mindset.
10. Destroy Depression
This simple e-book will take you through the 7-step process to eliminate depression from your life forever! The Destroy Depression™ treatment plan works regardless of your symptoms and your age. It is a straight-forward plan that explains everything you need to know about eliminating depression step-by-step.
11. Music
Listen to calming, upbeat music whenever you can. Listen when you are commuting, doing chores, cooking. Allow the good vibes of your favorite tunes to be absorbed into your mind and body and raise your mood.
12. Environment
Keep your environment uncluttered and high vibe. You cannot be in your best headspace living in a mess. Add some colour into your space, some plants, burn incense or oils and make your home your sanctuary.
If you are depressed the above tips will help to lift your mood, however they are not a substitute for professional help. Depression is a serious condition that can deteriorate if left untreated. Please talk to your doctor or find a trauma informed therapist to find the best approach to treating your depression.
If this post has resonated with you, you will definitely get something valuable from listening to Episode 34 of the podcast
