Severe Depression is Confusing: 5 Ways to Build Healthy Coping Mechanisms

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Apr 6, 2022

The What of Severe Depression ❓Let's revise: the look and feel of depression 🔍What causes severe depression? 🔗Treating Depression 🩺🗣️ Talk Therapy 📱 Mini-Therapy 🏃🏽‍♀️ Physical Health 👥 Support System 🦾 Self-Help Armor Please Note 🚩

POV✨ : You're not feeling great, and it's not like something happened. Your day was as typical as it could've been, but man, you're tired and just wish you could pause the world to take a long nap.

Until the 1960s, depression and mental health were not even clear concepts, and today, we are inundated by information about it, yikes. We know someone who is going through it or think that we might be. And even though we know what it might look or feel like, does the awareness or knowledge magically bring relief? If only.

The What of Severe Depression ❓

Severe Depression (clinically also known as Major Depressive Disorder or Major Depression) is a form of clinical depression that has a severe depressive episode(s) with psychological and physical symptoms. These depressive symptoms can last for as long as six months and interfere with our day-to-day life. And the best part? Simple lifestyle changes can go a long way in helping us recover and heal.

Let's revise: the look and feel of depression 🔍

Some of the depression symptoms are these:

🤐 Low self-esteem

😵‍💫 Having trouble concentrating

🛌🏼 Difficulty maintaining a healthy sleep cycle

😞 Feeling sad, hopeless and restless

😫 Overthinking and feeling anxious

These symptoms make it difficult for us to find pleasure in our lives, have meaningful experiences, and meet our short-term and long-term goals.

What causes severe depression? 🔗

⚛️ Hormones: When our brain chemistry is imbalanced, happy hormones (aka serotonin) desert us.

🖼️ Situations: Uncomfortable situations or stressful changes in our life can trigger a hormonal imbalance.

🧬 Genetics: Having a family history of depression or any other mental health illness makes us more likely to be at risk of mental disorders.

🍃 Seasons: Seasonal changes can bring about drastic routine shifts, which can feel overwhelming to adapt to, leading to seasonal depression. Click here to read more.

Treating Depression 🩺

🗣️ Talk Therapy

This is one of the most common ways to treat a depressed mood - talking it out with a mental health professional. The psychologist will guide you through your emotional and physical problems in face-to-face sessions. One type of therapy is the interpersonal therapy approach, wherein the psychologist takes 12-16 sessions to identify problem situations and help you find solutions for them.

📱 Mini-Therapy

These very accessible bite-sized therapy sessions are designed by mental health professionals to provide emotional support where and when we most need it. Each mini-therapy is focused on a specific discomfort (like 'I want to break my negative emotional patterns') which helps us cope with our emotions here-and-now, not allowing for a pile-up of overwhelming thoughts.

🏃🏽‍♀️ Physical Health

This is one of the most straightforward methods of improving overall health. Hydration and a healthy diet paired with enough exercise can do wonders for our mind and body. Water flushes out toxins, nutrition fights off deficiencies, and exercise releases feel-good hormones.

👥 Support System

This cannot be emphasized enough - community care is as important as self-care or therapy. Having a solid support system (no matter how big or small) of people you love and trust can help you feel connected to the world and find shared motivation. Linking this to Physical Health, you and your friends can follow a common diet plan or workout together (on video call if needed). No joke, we can find strength in togetherness.

🦾 Self-Help Armor

Imagine having an armor that protects and helps prevent depression. This armor can look like an immaculate skincare routine, a kickass playlist of your favorite upbeat songs, journaling your thoughts out of your mind, having a list of stand-up comedians you've been dying to watch, or just following some boss therapists on Instagram. They're tiny steps but can have quite an impact on our mood and sense of self.

Healthy coping mechanisms hold the key to this challenge. And no problemo, together we can fight this pandemic too.

Please Note 🚩

Clinical Depression is never clear cut, making it harder to diagnose and treat. It is not unheard of for people with depression to self-harm or have suicidal thoughts. If you have such symptoms of depression, please use the national suicide prevention lifeline or contact mental health professionals to seek treatment options. This depression can occur alongside other depressive disorders such as bipolar disorder and seasonal affective disorder (aka seasonal depression).