5 Ways to Combat Depression

In the last decade, the rates of depression have drastically accelerated. It is not surprising though. Just consider the dumpster fire that was 2020. A whole pandemic, continued murders of unarmed Black people, riots, masks, quarantine, and the attacks of the Karens. Are we really surprised? Some studies note one in five individuals in America is suffering from depression. 

Despite popular belief depression is a combination of symptoms and not just a person crying in bed all day. Depression is a pervasive condition that often drains out all the energy leaving behind a hopeless individual. Symptoms of depression include but are not limited to anger, irritability, sad mood, lack of interest in things, trouble sleeping, and disturbance in appetite. 

So what do we do about it? Taking the first step towards healing is usually the hardest, and there is no quick fix for one size fits all to avoid depression. However here are 5 things you can do to help combat depression.

1. Stop living in the past.- When you relive what you wish would have been different or live in a place of what you should have done it makes you sad and forces you to be overly critical of your next move. Try to focus on the present. It is usually ok in the present. Regrets only rob your mental peace.

2. Let the future be the future.- When you are overly concerned with the future it causes you stress. Listen, you cannot predict or change the future, have you been paying attention? Remember when the world closed in March 2020 and we thought the pandemic would be over in the summer because the heat would kill the virus? We have no control over the future. Again, focus on the present. It is ok here.

3. Celebrate what you are doing right.- The thing is when we are looking at the world from a lens of sadness and depression we only see faults. There is something you do right DAILY find it and celebrate it. Depression will cloud your judgement, don't let it.

4. Change your diet.- I know super cliche and I struggle with this one myself but research says there is a link with what we eat and how we feel. I suggest more fruits and vegetables. I don't expect you to do a whole overhaul but just add a smoothie and/or a green vegetable a day and see what happens.

5. Move your body.- Exercise releases endorphins, a hormone that helps in relieving stress and anxiety. Getting adequate physical activity, preferably adding it to the morning routine, can bring calmness for the rest of the day.

In my opinion nothing takes the place of seeking professional help but also understand there are barriers to treatment. Remember nothing changes if nothing changes. You have to decide you want to try to heal and feel better. Do not overwhelm yourself with this list. It is not exhaustive, it is just meant to get you started. 

3 Myths About Depression

Depression is such a complex disorder. There are so many different things that can cause it. Some say it’s just a chemical imbalance and while that may be true there is also genetics, trauma, intergenerational coping (or lack thereof), finance factor, medical concerns, and don’t even get me started on grief. There are a plethora of factors and possible causes. 

I was having a conversation with a friend and we were talking about depression and it hit me, there is a lot of misinformation around about depression. I think a lot of that is because of what gets the most visibility. Don't get me wrong I like that mental health is being talked about. I just wish we could get out of our own way and accept that it may not always look like how we think it will look. 

So I decided to share these three myths about depression with you.

In order to be depressed, you have to be crying. There are people living and laughing and slowing feeling trapped inside. Other signs of depression include body aches, irritability, anger outburst, overworking.

Depression is a sign of weakness. I believe it is the exact opposite. It takes a lot of strength and will power to make it through each day feeling hopeless and trapped. It takes courage to show up in a world you don't even feel like is for you, or that you are a part of. Fighting through the sadness and other symptoms and showing up for others is nothing but strength.

You can outwork depression. For the small blues or occasional down days, this may help. However, for clinical depression this way of coping may only increase the depression. The idea that you can keep working and feel better is counterproductive because more often than not a little rest is needed. Did you know overworking is actually a sign of depression, especially in men?

I want to encourage you all to keep talking about depression just make sure you are informed. For more myths visit my youtube video, or watch below.