Finding Hope in the Midst of Depression
By Jasmine Clark, Live Well Enhance You Contributing Writer
“There’s light at the end of the tunnel.” That’s a popular phrase, but is it really true? What if you went into a tunnel and only saw darkness… and no matter how far you kept going, there was nothing but black?
This is what it’s like to have a depressive disorder. When you’re in that place of darkness, you don’t see a “bright side” that can make you “cheer up.” Since May is Mental Health Awareness Month, let’s look at what depression is and whether or not there really is a light at the end of the tunnel.
Symptoms of depression
How many of the symptoms below apply to you? You don’t have to have all these symptoms, but you might have a few. (It’s best to talk to a doctor and get a proper diagnosis.)
Persistent feelings of sadness lasting at least two weeks
Trouble concentrating or putting effort into even simple tasks
Loss of interest in your favorite activities that would normally make you happy
A desire to isolate yourself and withdraw from society
Feelings of hopelessness and a belief that there’s nothing to look forward to in life
Constant negative thoughts about yourself
Recurring fatigue and aches and pains
Changes in sleep habits (sleeping a lot more or less than usual)
Changes in eating habits (eating a lot more or less than usual)
Feeling a constant weight on your emotions that’s pulling you down and preventing you from being happy
Persistent apathy, numbness, or feeling disconnected from the world around you
A belief that your life has no purpose or value
Symptoms of depression can resemble those of burnout, so it can be confusing to tell one from the other. But burnout isn’t a clinical mental illness like depression is. And burnout can be relieved by taking some time away from the job or situation that’s causing it. In contrast, depression is more complicated and affects all or most areas of your life, so overcoming depression requires more than just taking some time off.
Common types of depression
Depression can look different for different people. Six of the most common types of depression are:
Major depressive disorder - This is what most people mean when they say they “have depression.” People with MDD struggle with feelings of apathy, sadness, and hopelessness, and they may have suicidal thoughts.
Persistent depressive disorder (dysthymia) - This is a long-term, recurring form of depression that isn’t as severe as major depressive disorder but still causes emotional damage that piles up over time.
Bipolar depression - This is actually a part of bipolar disorder. People with bipolar disorder experience episodes of mania and depression, and their depressive episodes resemble those of people who have depression. It’s important that people with bipolar disorder should not be misdiagnosed as having only depression.
Seasonal affective disorder - SAD causes people to feel depressed in the winter months when there are fewer daylight hours. It can be treated with light therapy.
Perinatal depression - This term describes depression that occurs during pregnancy or up to one year after giving birth (postpartum depression).
Premenstrual dysphoric disorder - This disorder causes women to become depressed as a regular part of each menstrual cycle. This cyclical depression shouldn’t be taken lightly; it may require medical treatment.
Ways to overcome depression
If you have depression, there is hope – it’s possible to rise above it! Even though you may feel like there’s no way out, you have the power to gradually move toward a happier life. Try some of these coping methods and see what works for you:
Talk to someone
Depression may make you want to withdraw from everyone, but resist the urge. Yes, it will feel awkward, but talk to someone. Tell your doctor. Share your feelings with your loved ones. Telling others that you’re depressed doesn’t make you weak. It makes you a person who’s ready to take better care of their mental health.
Gratitude journaling
Gratitude has been proven to improve mental health. It’s a skill that can be practiced and improved over time. Once you develop this skill, you’ll have an easier time letting go of negative thoughts instead of being weighed down by them.
Make and consume art
When you unleash your creative mind and also take in art made by others, you start to heal your emotional state on a deep level. This can look like creating music, writing a story, sketching a picture, or anything else that lets you be creative. (Try immersing yourself in a new form of art you’re not used to!)
Adopt a pet
For many people, pets bring more love and cheer into their lives. Having a new pet may be just what you need to lift you up when depression brings you down. Pets can help with depression and decrease feelings of loneliness.
Exercise regularly
Exercise is healthy for your body as well as your mind. Research has shown that regular exercise reduces your risk of developing depression, reduces symptoms of depression if you already have it, and lowers your risk of recurring depression.
Try new things and meet new people
It’s important for people with depression to think outside their own perspective and see life from other people’s perspectives. Try new activities you’ve never tried before. Get to know people who are different from you in some way. Taking a break from what’s familiar can be a game-changer for depression.
Volunteer
There’s something that feels good about going out of your way to help others. Volunteering gives you a way to have a positive impact while also boosting your mental health. Search VolunteerMatch to find in-person and online volunteer opportunities.
The most important thing to remember about depression
If you have depression or think you have it, remember this one thing: Depression causes you to think negative thoughts that aren’t true. When you have thoughts like “there’s nothing to look forward to in my life,” “I’m a total failure,” and “my life has no purpose,” those thoughts may feel like facts, but they’re lies that depression tells you. You can choose not to believe those toxic thoughts.
Depression doesn’t control you or define you. It’s something you’re dealing with that you can overcome. It takes time, and there will be ups and downs, but you really can find the light at the end of the tunnel.
988 Suicide and Crisis Lifeline
National Alliance on Mental Illness HelpLine
HelpGuide.org Suicide Prevention Information
Jasmine Clark is a freelance writer from North Carolina. She enjoys writing about topics such as stress relief and positive thinking. She likes to encourage others to find ways to calm down and relax. In her spare time, she loves to write fiction stories and watch TV and YouTube. You can find her on Instagram @cozysachi.