Getting help for depression: The road to recovery
Facing depression is like drowning in an endless ocean of despair. It seeps into every part of our lives, drains us of our energy and leaves us without hope. If you are currently facing this situation, please remember that nothing is wrong with you. Depression is just a medical condition, like diabetes or asthma. With the proper treatment and support, you can come out on top of it. Millions recover from depression every year, and you can do it too. So in this guide, we will walk you through everything there is to know about depression and help you explore practical steps to overcome it.
What does depression look like?
Symptoms of depression can manifest themselves in many ways. The most common signs are the changes in your sleep pattern, appetite, or weight. For instance, you may feel sad a lot of times, or you could feel somewhat numb to everything. Similarly, you could find yourself sleeping twelve hours a day or staying awake till 3 in the morning. Likewise, food may seem borderline inedible, or you might be eating in excess. Outside of such signs, some people also become snappy or irritable when faced with depression.
Emotionally, your brain might tell you that everything is hopeless, that you’re a burden, and that what you are currently going through will never end. These aren’t thoughts based on concrete facts, but are signs that your mind and body need support. As such, it’s essential to recognise these patterns early on, so you can seek help before things become even more overwhelming.
What are the treatment options for depression?
Now, there is no one-size-fits-all approach to treating depression. Contrary to what you might be thinking, this is actually good news. It means that you have multiple pathways to reducing your symptoms and feeling better.
Let’s begin with lifestyle changes. It may seem simple on paper, but regular sleep, decent meals, and moving your body can make a world of difference in depression. Though these changes cannot outright help with clinical depression, they can give other treatments a better chance at helping you.
Next is therapy, which equips you with the tools to spot and challenge the lies depression feeds you. Out of all the therapy practices that exist, cognitive behavioural therapy (CBT) is one of the most effective at the task. It helps you recognise your brain’s negative thought patterns and how you can replace them with more balanced thoughts.
Then comes medication. With the proper dosage, depression-related medicines can regulate your body’s chemistry and prevent it from triggering depression-related symptoms. After all these, we also have advanced treatments like repetitive transcranial magnetic stimulation (rTMS) as an option. These are usually reserved for when traditional approaches prove ineffective. Your doctor will help you figure out which combination makes sense for your situation. Finding the right fit can take time, but every attempt will be a big step towards understanding your brain and depression a little better.
What does post-depression recovery look like?
When undergoing treatment for depression, you may be inclined to hope for some quick relief. Here’s a harsh truth: Recovering from depression takes time, and it all happens in stages. On some days, you’ll feel better, but on others, you may feel your symptoms returning. This is absolutely normal and part of the process. With time, all the small wins will have a cumulative effect, and you’ll feel your depression going away as everything begins to add up.
What are some self-help strategies to support depression treatment?
Yes, seeking professional help matters, but what you do every day to combat depression matters just as much. We touched on lifestyle changes lightly before, but here are some small and actionable steps that can strengthen your recovery:
- Stay active: Getting some light movement in can do wonders for your mood and reduce stress.
- Prioritise sleep: Try to maintain a consistent bedtime and calming pre-sleep routine.
- Eat well: Eat nourishing and balanced meals to keep your energy levels stable and to support brain health.
- Limit alcohol and drugs: These can worsen depression and interfere with treatment.
- Connect with others: Depression often pushes you into isolation, which worsens the symptoms. So when you feel low, reach out to friends, family, or your care provider for support.
- Do things you enjoy: Try activities that lift your mood and have no expectations tied to them. These can be your hobbies or a creative outlet of any kind.
- Practice mindfulness: If you find an endless train of negative thoughts running in your brain, try breathing exercises or guided meditations to calm yourself.
- Spend time in nature: Basking in the sunlight and breathing in the fresh air of nature now and then will help you feel grounded and emotionally stable.
Start small with any one of these activities and try to build slowly from there. To reiterate what we mentioned before, each minor step against depression creates a strong foundation for recovery.
When should you reach out?
If your symptoms have lasted more than two weeks, it’s time to seek help. Do note that it’s not a hard-and-fast rule to wait that long. You can reach out for professional support the moment you find yourself unable to cope with depression.
A good first step is talking with a GP you know and are familiar with. They can refer you to a reputable psychiatrist in London if that’s local to you. From there, professionals can explain your options and help you decide what feels manageable.
But, there may still be moments when you feel like giving up. When depression convinces you that things will not improve, it can feel like you’ve hit rock bottom and are at your lowest. In such times, if you ever have thoughts of hurting yourself, call a trusted friend or contact a helpline immediately. Things may seem difficult right now, but this is a condition you’re capable of overcoming. All you need is a bit of support–with it, recovery is just a few steps away.
You are not alone
Depression can make you believe the future is closed off, and there is nothing but more sadness lying in wait for you. It’s a baseless lie, and it’s vital to keep reminding yourself of the same. With the right mix of support and treatment, looking forward to the future will come as naturally as breathing. You can rebuild relationships, find meaning in your everyday life, and remember who you are underneath all this pain.
It’s a point repeated throughout this piece, but showing up and taking action really does count in this battle. Take medication even when you don’t feel like it. Go for a walk even if your brain says it’s pointless. Attend therapy when you’d rather stay in bed. These are the building blocks that will allow you to take back control over your life.
Working your way through depression, especially at the start, can be difficult. But all you need to do is take one step at a time. Call your doctor, text a friend, or look up local mental health services—that’s it. That’s how recovery begins and how you can overcome this condition.
