So, You’ve Been Diagnosed With Depression? Tips to Cope

Updated: Jan 25


Feeling down lately? Have you lost interest in activities that you previously enjoyed? Are you having trouble sleeping? Or concentrating on everyday tasks?

Depression can affect anyone! According to WHO, “Depression is a common mental disorder. Globally, more than 264 million people of all ages suffer from depression.”

Depression is a constant feeling of sadness and loss of interest, which stops you from doing your normal regular activities which usually last for two weeks or longer. Life events and major trauma or anything that causes a disruption may trigger depressive moods. Although depression can negatively affect how you behave and feel, it is also treatable.


You may have wondered or thought of different ways to deal with depression, or maybe the way you thought to deal with it did not work. That is ok, coping mechanisms are not one size fits all. Below are tips on different ways to cope with depression.


Tips on how to cope with depression!

1. Learn how to reframe your thoughts by using Cognitive Behavioral Therapy (CBT)

Most of us experience negative thinking to some degree, but with depression, those thoughts could be harmful.


Reframing thoughts focuses on the awareness of your negative thinking traps. Take notice of your feelings. Pay attention to thoughts that make you feel bad, and replace them with positive or more balanced thoughts. Be kind to yourself during these moments.



2. Improve sleep pattern

Our sleep and moods are often related. We are at our best when we are feeling rested. Set a bedtime routine to follow. The routine can include: Turn off electronics, deem the lights to set a relaxing environment, turn on calming relaxation music. Only use your bed for sleep. Do not do any work on your bed to keep the bed like an oasis.




3. Reduce stress


Stress is inevitable in our lives. But there are ways to reduce the stress that can aid our moods. Some ways include exercising, cooking, reading, practicing mindfulness techniques, and healthy eating habits.






4. Create a support system


Dealing with depression is difficult, but you don’t have to deal with it alone. Make sure your support system knows what to do when you have a depressive episode. Your support system may include friends, family, a licensed mental health therapist, primary care doctor, or a psychiatrist.




Receiving effective therapy for depression is essential. Cognitive Behavioral Therapy (CBT) has been found highly effective in treating depression. CBT can teach you to understand the connection between your thoughts, feelings, and behaviors. In addition, CBT teaches you techniques such as journaling, relaxation, and mental distraction to alleviate depressive symptoms.


Speak with a Licensed Mental Health Professional if you're experiencing any difficulties with your mental health.


References:


https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747

(https://www.psychiatry.org/patients-families/depression/what-is-depression)

(https://www.who.int/news-room/fact-sheets/detail/depression)


 

About the Writer...


Charis Acheampong is originally from Congo, Africa. Born and raised there until relocating to the United States at the age of 13. Charis is a Clinical Intern at Wellness Tree Counseling Services and hopes to practice in both English and her native language French. Charis is a firm believer in taking care of your mental and emotional state as we do our physical. Therapy is a joint venture between the therapist and client to find solutions.


Our mission at Wellness Tree Counseling Services is to promote wellness through a culturally sensitive lens so that individuals, families and communities are encouraged to rise to their full potential and engage life in meaningful ways. To learn more about our services, please visit www.wellnesstreecounseling.com



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