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As someone who has battled with mild depression for most of my life, I understand the struggle all too well.
In my younger years, I didn't even realize that what I was experiencing was depression. I had become so accustomed to the persistent heaviness that it felt like a normal part of my existence.
However, as I entered my 30s, the weight of it intensified, and I could no longer ignore its grip on me.
At that time, I couldn’t afford therapy, so I embarked on a self-directed journey toward climbing out of the darkness, taking slow but steady steps. Let me tell you, it has been a roller coaster ride—a whirlwind of emotions, setbacks, and small victories along the journey.
Yet, every ounce of effort I put into this journey has been worth it.
Today, I’d like to share with you some of the invaluable lessons I've learned along the way. If you’re feeling down and out, stuck in deep sadness, or feeling lost and just aren’t sure what to do, I hope that something here will resonate with you, provide hope, and get you started on your own liberation journey.
Deep sadness or depression is a common condition that affects millions of people worldwide.
In fact, according to the World Health Organization (WHO), depression is the leading cause of disability globally, with at least 264 million people living with it.
But what is depression really?
How do you know if you’re struggling with clinical depression or just a bout of deep sadness?
Let’s look at some of the characteristics or signs of clinical depression, also known as major depressive disorder (MDD), where “clinical” means diagnosable by a mental health professional:
Keep in mind that according the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), at least some of the symptoms must persist for more than two weeks in order to be considered clinical depression.
As you can see, the impact of depression on daily life can be rough. It not only affects you mentally and emotionally, but also physically and socially.
Recognizing that you’re actually struggling with deep sadness or depression is the first step in managing or overcoming it. By recognizing your struggles, you are taking the first step towards healing and recovery.
If you’ve been feeling extremely sad, depressed, apathetic, or hopeless, the following are some ideas that can help you begin a new journey toward experiencing happier, more fulfilling emotions.
I understand not everyone can afford professional therapy, but I do want to mention that it truly can be helpful if you can figure out a way to seek this kind of help.
A trained therapist can provide the necessary support and guidance to help you navigate through your emotions, thoughts, and behaviors.
Through various therapeutic techniques, therapists can help you:
Additionally, trauma therapy or somatic experiencing therapists can be particularly helpful for those who have experienced traumatic events. By addressing the underlying trauma, therapists can assist you in processing your emotions, reducing symptoms, and finding healing and resilience.
That being said, I know it took me some time before I could afford therapy, so the following are some key things you can focus on if funds are lacking at the moment:
It may feel tough to admit that you’re struggling to someone else, but it can be so helpful.
Opening up to friends or family members that you can trust about your depression is important, as having a support system in place can make a world of difference.
By sharing your struggles with those close to you, you are allowing them to understand and support you in the best way possible. They can offer a listening ear, provide emotional support, and may even help you find resources and professional help.
Remember, you don't have to face depression alone - reaching out to loved ones can be the first step towards healing and recovery. And, by opening up, you realize that you are not alone in your struggles and that there are people who care about you and want to help.
I encourage you to consider joining a local support group or community organization that focuses on these issues.
These groups can provide a safe and welcoming space for people to come together and share their experiences, struggles, and triumphs. Being a part of a group can be so helpful, as it may help decrease the feelings of isolation.
Also, a potential benefit of participating in peer-led support groups is the opportunity to learn from others who have faced similar challenges. I don’t know about you, but I’d rather listen to someone talk about their victory over depression over someone who has never really struggled with it.
Hearing about their coping strategies, treatment approaches, and success stories can provide valuable insights and inspiration.
Here are some wonderful support groups you can check out:
National Alliance on Mental Illness (NAMI)
NAMI offers a support group called NAMI Connection. There are free support groups weekly in various locations. To find out if they have them in your area, visit here:
Depression and Bipolar Support Alliance (DBSA)
DBSA offers support groups, educational resources, and wellness tools for individuals living with depression and bipolar disorder. You can find out more about the locations of the support groups here:
Mental Health America (MHA)
MHA is a leading community-based nonprofit organization that promotes mental health and supports individuals with mental illnesses. They have an online support group called Inspire. You can sign up here:
There are also numerous resources available on the internet to provide support and information.
Review the following for excellent information:
HelpGuide – Here you will find articles and resources on overcoming depression.
ADAA (Anxiety and Depression Association of America) - ADAA offers resources and information on depression, including self-help strategies, finding a therapist, and support options.
Headspace - Headspace hosts plenty of mental health resources, including articles and guided meditations specifically designed to support those struggling with depression.
I know it can be tough to want to take care of yourself when you’re feeling extremely down, but incorporating self-care activities into your daily routine can make a significant difference.
By practicing self-care, you’re prioritizing your well-being.
Taking care of yourself helps to:
It helps to realize that self-care is not selfish; it is necessary for your overall mental health and can help you better navigate the challenges of depression.
Some examples of self-care include:
Engaging in regular exercise is one self-care tip that can have a wonderful impact on managing depression.
Exercise releases endorphins, which are known as "feel-good" hormones, and can help uplift your mood. Additionally, exercise provides a healthy outlet for stress and anxiety, allowing you to better cope with the symptoms of depression.
Incorporate activities such as walking, running, or yoga into your routine, as doing so can provide you with a sense of accomplishment and help you feel more energized throughout the day.
Maintaining a healthy diet is another crucial aspect of self-care when managing depression.
Avoiding processed foods and sugary snacks can also help stabilize your blood sugar levels, preventing mood swings and energy crashes. Prioritizing a balanced diet filled with fruits, vegetables, lean proteins, and whole grains can provide your body with the nutrients it needs to function optimally.
Getting enough sleep is often underrated but plays a significant role in managing depression.
Lack of sleep can exacerbate symptoms of depression, leading to increased feelings of sadness and irritability. On the other hand, getting enough sleep promotes better cognitive function and emotional resilience.
There are several alternative therapies that can be beneficial for your mental and emotional well-being.
Engaging in art activities can help you express your emotions, reduce stress, and promote self-discovery. Whether it's painting, drawing, or even sculpting, art therapy allows you to tap into your creativity and use it as a form of self-expression.
Music has a powerful impact on our emotions and can be used to enhance our well-being.
Listening to music, playing an instrument, or dancing can help reduce anxiety, improve mood, and promote relaxation. Music therapy can be particularly helpful for individuals who struggle with communication or have difficulty expressing themselves verbally.
I’ve used dance as therapy for a while now and love it. There are even some conscious dance events in many cities today, where you can go and just dance for fun. Check out your Facebook events to see if there’s something near you.
Journaling is another activity that can have profound benefits on your mental health.
Writing down your thoughts and feelings in a journal can help you gain clarity and insight into your emotions. It can serve as a safe space for self-reflection and self-expression.
Through the power of introspection and self-expression, guided journaling acts as a therapeutic tool, providing prompts that gently guide you through your thoughts and emotions. It’s quite helpful with providing clarity and fostering inner healing.
Yoga is a holistic practice that combines physical movements with mindful breathing and meditation.
Engaging in regular yoga sessions can help:
The mind-body connection that yoga cultivates can be incredibly powerful in reducing anxiety and promoting relaxation.
During times of distress, it is crucial to remember that help is just a phone call away.
National and local mental health helplines or crisis hotlines exist to provide immediate support to those who are struggling.
These services are staffed by trained professionals who are ready to listen, offer guidance, and provide resources to individuals in need. Whether you are experiencing a mental health crisis, feeling overwhelmed by stress, or simply needing someone to talk to, these helplines can be a lifeline of support.
Here are some helplines you can call if/when you’re in need:
U.S. National Suicide Prevention Lifeline - 1-800-273-TALK (1-800-273-8255)
Canada Crisis Services Canada - 1-833-456-4566
Veterans Crisis Line- 1-800-273-8255 (Press 1) or text 838255
TrevorLifeline (LGBTQ+ Youth) - 1-866-488-7386
National Alliance on Mental Illness (NAMI) Helpline - 1-800-950-6264
By utilizing mental health helplines or crisis hotlines, you are ensuring that you have a support system in place when you need it most.
Remember, you don't have to face your struggles alone. Mental health helplines and crisis hotlines are there to provide immediate support and guidance when you need it most.
I hope this article has helped you learn more about depression and what you can do to start a journey toward overcoming it. You’re definitely not alone.
These are all valuable strategies to consider:
However, professional help should remain a priority if possible, as therapists and counselors can provide specialized guidance and support.
By taking proactive steps and utilizing available resources, you can navigate through depression and work towards a brighter future with improved well-being and quality of life. Remember, there is hope and support available to you.
Photo by Priscilla Du Preez on Unsplash
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Thank you very much for your daily motivation emails. This just came at the right time in my life. You are God-sent. May the Almighty continue to bless you as you assist those in dire situations like mine.
Best regards
Thanks for reaching out Peggy, we're very happy you found what you needed at the right time. Take care!