If you are struggling with negative thoughts or suicidal feelings, there are resources available to help. In the US, you can call the Suicide and Crisis Lifeline at 988, in the UK you can call the Samaritans at 116 123, and in Australia, you can call Lifeline at 13 11 14. Depression is a serious health condition that affects approximately 280 million people worldwide, leading to over 700,000 deaths from suicide annually. Managing symptoms of depression can be challenging, but there are coping strategies that can help you thrive while dealing with the condition.
Acknowledging your symptoms is the first step towards improving your mental health. Look out for signs such as withdrawal, erratic behavior, irritability, sadness, loneliness, or sleep disturbances. It is important to pay attention to concerns expressed by close friends and family, as they may notice symptoms of depression that you are not aware of. Giving yourself grace and practicing self-compassion can also help in managing depression. It is okay to not fit into societal norms that may cause stress or anxiety, and it is important to set realistic expectations for yourself and others.
Limiting alcohol consumption is crucial, as alcohol is a central nervous system depressant that can worsen mood and behavior. Alcohol can increase anxiety and stress levels, especially after the initial relaxing effects wear off. Endorphins released during exercise can boost mood and reduce stress, making physical activity a helpful tool in managing depression. Even a 20-minute walk a day can make a big difference in improving mental health. Spending time with loved ones and leaning on them for support can also be beneficial in boosting mood and feelings of acceptance and security.
Seeking help when experiencing signs of depression is essential. Whether it is talking to a loved one, seeking help from a mental health professional, or discussing medication options with a medical provider, it is important to reach out for the support you need. There is no shame in asking for help, and getting the necessary treatment can significantly improve your mental health. By implementing coping strategies, setting realistic expectations, limiting alcohol consumption, staying active, and seeking support from loved ones and professionals, you can effectively manage depression and improve your overall well-being.
